“Kelen Helly”

V3 CrossFit – CrossFit

1.a: Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

1.b: Warm-up (No Measure)

Movement Prep

10 Small Hops

10 Tall Hops

4 Step-ups (each leg)

4 Box Jumps

With Lighter Kettlebell

5 Deadlifts

5 Russian Swings

5 Full Swings

With Workout Kettlebell

5 Deadlifts

5 Russian Swings

5 Full Swings

Pull-ups

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

2: Metcon (Time)

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

LOOKS LIKE THIS

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to.

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