“Helen“ CrossFit Benchmark WOD | 400m Run + 21 Kettlebell Swings + 12 Pull Ups

0:00 - Intro 0:08 - Warm Up 1:17 - Mobility 2:31 - “Helen“ 3:19 - Home Gym 3:57 - Overhead Squat Positioning WARM-UP Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet MOBILITY Banded Lat Stretch: 45 Seconds Each Side Banded Hamstring Stretch: 45 Seconds Each Side Banded Cross Body Stretch: 45 Seconds Each Side