Warm Up
Jog 100 meters
8 Lunges
8 Inch Worms
8 Revers lunges
8 kettlebell deadlifts
Jog 100 meters

-REPEAT WORKOUT- Work to beat previous time*
CrossFit Benchmark WOD
Helen
3 rounds for time:
run 400m
21 kettlebell swings
12 pull-ups

Accessory Work
10 toes to bell
30secs plank hold
15 toes to bell
45 secs plank hold
21 toes to bell
60 secs plank hold

rest 1 minute
90secs plank hold
lift left arm & right leg 30 secs then alternate for 30secs
last 30secs return to regular plank hold.

Cool Down
Walk as needed to return to normal breathing

PRT