CFE:

Short Intervals:
10 x 300m run, 1 rope climb, 30 sec rest
Then 12m EMOM

10-12 hammer curls

10-12 DB narrow push-ups

10-12 Lateral raises

CrossFit:

“Helen”
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

Strength Accessory:

4 rds: Not For Time

12 goblet Box step ups (6 each leg) (24/20)

10 Wall Balls (30/20)

15 Hollow Rocks