"Helen Skills"

Warm Up (EMOM For 12 Min):

45 sec on/15 sec off:

• Arm Circles
• Air Squats
• Row
• Burpees

Strength/Skill (3 Rounds):

• 5 Hip Flexor Raises

A post shared by CrossFit Gymnastics (@cfgymnastics) on Jun 9, 2017 at 11:25am PDT

• 10 GHD Reverse Hypers

• 5 Y-T-W-L Scapula Raises

Met-Con (3 Rounds):

"Helen"

• 400m Run
• 21 KB Swings (53/35)
• 12 Pull Ups
  * Scale pull ups to ring row *

Mobility (NFT):

• Ankles/Calves/Shins
• Seated Front Fold
• Frog Pose
• Downward Dog
• Triangle
• Dragon Pose
• Lizard Pose
• Foam Roll