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Monday 4.24.17

Perpetual Motion CrossFit – CrossFit

This is going to be an exciting week! Need to start with a lot of energy so we can get some momentum and finish strong. Below is how tomorrow will work, as it will be a little bit different. We are going to start with one of my favorite Benchmark WOD’s, Helen. The warm-up will be geared toward getting you ready to give it your best. We will be doing this one again down the road so it’s a great opportunity to track your progress.

We are going to start with a 20-minute clock. You will complete “Helen” to the absolute best of your ability! This will be your score for today. Then, you can get some additional cardio work in by running/rowing for meters in the remaining time.
After that we will finish with a some core work!

The coaches will explain all of this again at the beginning of class. See you all tomorrow!f


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Begin with a 20-minute clock and complete “Helen”. Run/row for meters in the remaining time.


Metcon (AMRAP – Reps)

Alternating “Tabata” of:

Russian Twists w/ plate (15/10#)

Overhead sit-ups w/ plate (15/10)
Alternate back and forth after each :20 on/:10 off interval for 4 sets of each movement.


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