Walking in Memphis
July 21, 2021
Peggy’s Bike
July 23, 2021

CrossFit Rome – CrossFit

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Helen (Time)

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

* Target time: 8-10 minutes

* Time cap: 12 minutes


* An old classic CrossFit workout! “Helen” will never disappoint , workout is meant to be at high intensity where athletes will be in the fight of their lives to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.


1 min couch stretch (each side)

1 min pec smash w/ lacrosse ball (each side)

1 min foam roll lats (each side)

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)


**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warmup or Banded 7’s


2:00 Jump Rope


6 min AMRAP

100m jog

10 scap pullups

5 Kettle bell Swings (eye level)

5 bird dogs (each side)

5 dead bugs (each side)

**2. Workout Prep**

2 sets

100m Run (workout pace)

7 Kettle Bell Swings (add weight each set)

5 Pull Ups