Warmup - take a break from the standard Crossfit Warmup
5-10-15-10-5 reps of box jumps. wall balls and situps

Workout: Rowing Helen

3 rounds for time of
500M row
21 KB swings
12 pullups

Post time to Comments

Cool down: stepping lunge - holding a bumper plate over head (15-25lb men, 10-15lb women)
alternating stepping lunge for 1 minute, rest for 30 seconds, repeat two more times