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Pyramid Double Helen

CrossFit Empire South – CrossFit

Single-arm KB Front Squats

6 sets:

6 single-arm KB front squats

– Alternate arms each set.

Pyramid Double Helen (Time)

– RX –

For time (25min Time Cap):

1,200-m run

63 KB swings (53/35 lb)

36 pull-ups

800-m run

42 KB swings

24 pull-ups

400-m run

21 KB swings

12 pull-ups

– INTERMEDIATE –

For time:

1,200-m run

63 KB swings (35/26 lb)

24 pull-ups

800-m run

42 KB swings

16 pull-ups

400-m run

21 KB swings

8 pull-ups

– BEGINNER –

For time:

800-m run

42 KB swings (26/18 lb)

24 pull-ups

600-m run

30 KB swings

16 pull-ups

400-m run

18 KB swings

8 pull-ups

Cool Down

3 sets:

:30 rocking calf stretch / side

:30 ATY drill (no weight)

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