Helen

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips

Announcements/MOB:

  • What are essential fatty acids?
  • Roll out

Skills & Technique: (Click below for links to more info)

Wod:

Helen
 
3 Rounds for time of:  
 
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups
 
Time Limit: 18 Minutes