WOD 02.08.18

Announcements

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CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds:

Easy Row

Push-up to Down Dog

Medium Row

Air Squats

Fast Row

Active Spidermans

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastics Warmup:

:15 Second Hollow Hold

:15 Second Arch Hold

10 Scap Pull-ups

5 Kip Swing

1-3 Strict Pull-ups

5 Push-ups

3 Pike Push-ups

1 Strict Handstand Push-up or 3 Higher Pike Push-ups

Mobility

Warm-up (No Measure)

Couch Stretch – 1 Minute Each Leg

Squat Hold – 1 Minute

Chest Stretch – :30 Seconds Each Side

WOD

Warm-up (No Measure)

Choose one from each category.

Weightlifting

Deadlift (1 Rep Max)

Bench Press (1 Rep Max)

Back Squat (1 Rep Max)

Gymnastics

Pull-ups (Max Strict Set)

Weighted Pull-ups (Max Set)

Muscle-ups (Max Set)

Handstand Push-ups (Max Strict Set)

Conditioning

500m Row (Time)

Max Effort 500m Row