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3 rounds
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option:
3 rounds
Run 200 meters 15 kettlebell swings 9 jumping pull-ups
#HongKong #CrossFit #Exercise #Friday #GuardianFitnessHK #HKGYM
ref:https://www.crossfit.com/workout/
https://www.injurymap.com/articles/benefits-of-running
