WOD 01.07.18


Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm

CrossFit Helix – CrossFit


Warm-up (No Measure)

Line Drills

500 Meter Row

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Warm-up (No Measure)

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 Each Leg

Ankle Foam Rolling – 1:00 Each Leg


Warm-up (No Measure)

2 Rounds

100 Meter Row

5 Box Jump Overs


Last Chance (10 Rounds for reps)

AMRAP 10: Row for Meters

On the 1:00… 1 Box Jump Over (24/20)

On the 2:00… 2 Box Jump Overs (24/20)

On the 3:00… 3 Box Jump Overs (24/20)

On the 4:00… 4 Box Jump Overs (24/20)

On the 5:00… 5 Box Jump Overs (24/20)

On the 6:00… 6 Box Jump Overs (24/20)

On the 7:00… 7 Box Jump Overs (24/20)

On the 8:00… 8 Box Jump Overs (24/20)

On the 9:00… 9 Box Jump Overs (24/20)
Rowing for 10 minutes with box jump overs every minute on the minute. At 0:00, you will start on the rower before moving to the box at the 1:00 mark.

On Sunday’s at CrossFit Helix, we do not run group classes. However, there is a coach present for the 2 hour window and a workout will be up on the coachboard. The coach is there to give you assistance whether you choose to do what is posted or something on your own.