''Helen'' (05.25.2010)

Warm-up Drills (05.25.2010)
Row 1000m (500m Damper on 7, 500m Damper on 4)
9 Fundamentals x 5 Reps each (PVC)
Shoulder Dislocates
Hip Mobility Complex

''Helen'' (05.25.2010)
3 Rounds for time of
Complete 3 Rounds for time of
400m Run
21 x Kettlebell Swings (55lbs)
12 x Pull-ups

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Skill Development (05.25.2010)
3 Rounds for time of
50 x Double-unders
(or 100 x Double-under attempts)
25 x GHD Sit-ups

Notes: Work towards the next step in developing your capacity for full range of motion GHD Sit-ups.

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CrossFit Endurance Rest Day (05.25.2010)