Francis Macalintal

Hometown:
Houston, Texas
Gym:
Vintage CrossFit
Gender:
Male
Age:
43
Height:
--
Weight:
--

December 1, 2014

Performed at: Vintage CrossFit
Workout Name: Helen
Description: Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Results: 13m 26s
Workout scaled
Modifications at: 40# kb swing
Cooldown: 3 untimed sets of complex, rest as needed between sets. Focus on quality of movement.
10 bent over barbell rows
10 barbell good mornings (back rack)
10 step forward barbell lunges (front rack)

2 similar workouts

Date Name WorkoutDescription Results
05/04/2015 Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 14m 11s
Performed as RX
12/01/2014 Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 26s
Workout Scaled