Main – CrossFit
SKILL
– Spend 10-15 minutes working on the kipping pull up progressions
Metcon (Time)
Add one second to the 12 minute time cap for every uncompleted rep.
Example
22 uncompleted reps. Time= 12.22
WOD
“Helen”
3 Rounds for time:
– 400m Run
– 21 Kettlebell swings (16kg/24kg)
– 12 Pull-ups
(Time Cap= 12 minutes)
SCALING
Run= Row
Pull-ups= Banded pull-ups or Jumping pull ups
