Warm-up: CF Warm-up 100 feet walk with bar overhead Weighted pull-ups practice WOD: “Helen” 3 rounds for time: 400 meter… Read more “Helen”

Warm-up: CF Warm-up 100 feet walk with bar overhead 30 second rings L-sit hold WOD: 7 rounds of Max reps… Read more Push & Pull

Warm-up: CF warm up 20 KB swings kipping pull-ups practice WOD: Row 1000 meters 30 Handstand push-ups Run 1000 meters