WOD

A) 10 minute EMOM: 15 push ups

The aim is to hold the same number of push-ups every minute for 10 minutes.

Scaling:
If 150 push-ups in 10 minutes seems daunting, reduce the reps to a number you think you’ll be able to hold all the way through. If you can’t yet do push-ups from the floor, reduce the range of motion by using a box and reduce the reps. We’ll guide you on the appropriate scale.

B) “Helen”
3 rounds for time:
> 400m run
> 21 KBS (24/16kg)
> 12 pull-ups

Everyone remembers their first CrossFit workout and “Helen” was mine (long before I could do a pull-up!). 

This workout is about intensity: go fast on the run, hold on for the kettlebell swings and keep the breaks short (if you need them) on the pull-ups.

Scaling:
Kettlebell – select a weight which would enable you to do 21 swings unbroken when fresh
Pull-ups – these should be done in no more than 3 sets each round. If you have a few pull-ups and want to practice these under fatigue, reduce the number. If you can’t do pull-ups yet, scale to ring rows.

Top tip:
Breathe out at the top of the KBS and don’t grip the kettlebell too hard. The swings should give you an opportunity to get your breath back after running hard, and you’ll want to save your grip for the pull-ups.