Warmup:

200M Jog

10 Squat2Stands

10 Alt Toe Touch

10 Side Lunge

Grab light KB:

10 KB deadlifts

10 Russian swings

10 Box Step ups

If doing pull ups, pull up warmup:

On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.

WOD:

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Little Mash-up Wednesday for ya!  Taking two of the CrossFit Benchmarks and making them a fun little mix.

 

Scaling Options:

Run -> 500M row -> 2 Min cardio

Box height -> 20/16 -> as needed

Wall ball -> Thruster (75/55)

KB -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row,8 per arms

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Table Row demo.

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Pigeon Pose on box – 1 Min per side