It’s Monday. Be a Hammer.


It’s Monday. Be a Hammer.

CrossFit Dunwoody – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*This is a Benchmark WOD, so it is preprogrammed in Wodify.

L3 – see above

L2 – 44/26 KB & Banded Pull-ups/Ring Rows

L1 – 35/16 KB & Ring Rows

*Check previous performances. Get ready to turn up the intensity and really cut it loose on this one!

Core Work

2-3 Rounds:

1 min Plank (Straight, Left, & Right – On Hands, not elbows)

20 Toe Touches (grab a slamball….)

40 Russian Twists (grab a slamball….)