Warm up:
1000m row
50 double-unders (200 singles)
(start with double-unders if rowers are in use)
WOD:
"Helen"
400m
21 KB swings*
12 pull-ups
3 rounds for time
*if you want your name on the board you HAVE to do the CrossFit standard "American" swing. Please see the video below for a demonstration.
Core:
100 ab-mat sit-ups for time
I notice that annie arms are fully extended at the top. I assuming this is the King Crossfit Standards.
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