Workout of the Day

1) 10 Pistol Squats
2) :30 L-Sit
3) 1 Handstand Hold or Wall Walk

All three of these movements are difficult so pick scales that get you the fullest range of motion and work on strength/technique.

Pistol Scales: Reverse Lunge, Box Step Up/Down, Band under Butt, Hold Ring

L-Sit: either on rings, parallettes or boxes. Scale with knees up.

Handstand Hold and Wall Walk: hold for no more than 30 seconds


Pistol Squat | Walking Lunge | Wall Walks

3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

There is a saying in CrossFit that you don’t know cardio until you’ve done Helen. You really want to sprint through this as much as possible. Go hard on the run, that’s where you’ll make up the most time. Come in and get right to the KB and try to go unbroken. If you scaled the pull ups the last time, check your notes for how, and do the same thing.


Run | Kettlebell Swing | Pull-up (Kipping)