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  CrossFit Hot Springs

WOD 03/19/2014

3/18/2014

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Warmup:  400 M Run, Shoulder/OH Mobility, Ring pulls, Light KB Swings
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WOD :  “Helen”

3 RFT:

400 Meter Run

21 American KB Swings 53/35

12 Pull Ups
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Bonus:  5 rounds Minimum of :30 on and :30 off on the Airdyne
             or
             5 rounds of 1 min on and 1 min off on the rower
             (Going for max calories on whichever you choose to do.) 

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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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