Warm-up: 3-in-3 of jumping jacks, lunges, flutter kicks
Mobility: Lat rollout, Sampson stretch, shoulder distractions
Today we are testing our fitness with a benchmark WOD – “Helen” – Partner up to count count for/judge each other
3 rounds for time
- 400m run
- 21 KB Swings (24/16k)
- 12 Pull-ups
Check out your score from the last time we did this: http://www.crossfit-johnscreek.com/wod-for-monday-september-16-2013
Finisher: Level II challenge – Handstand Push-up, head level with hands, unbroken (do not come off wall – do not game it by “resting” while in a handstand): 12 for Men, 5 for Women
