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05/01/2018

30
Apr

05/01/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Walk the Floors

Dynamic Running Warmup:

High Knees

Butt Kicks

Side Shuffle

Carioca

Kips

Metcon

Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here

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