CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows

Metcon Rx
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Other Equipment Conversions:
Replace each 400 m of running with 500 m on the Concept 2 Rower or 90 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
10:00 or less.

More Likely time:
13:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
3 rounds for time of:
Jog, 2 mins
15 Russian Kettlebell Swings, 35/20 lbs
9 Pull-ups

Pull-ups or Ring Rows

No Equipment Workout
3 rounds for time of:
Run, 400 m
12 Tuck Jumps
12 Inchworm Push-ups

Optional Accessory Work
Wall Walks (1 x 15)
5-15 reps

Slow and controlled.

Optional Accessory Work
Strict Pull-Ups (3 x 8)
Supinated grip
3×8-12 reps

Palms facing you. Break up sets as needed.

Cool Down
Wall Shoulder Stretch
Hold 1-2 mins.

Hamstring Stretch
Hold 1-2 mins per side.

Calves & Foam Rolling