WOD 03.08.18


Fri, Mar. 23 at 3:30pm: 18.5 Potluck and “The Redeemed and the Dominant” Viewing Party

CrossFit Helix – CrossFit

View Public Whiteboard


Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Push-up to Down Dog

Easy Row

Active Samson

Air Squats


Warm-up (No Measure)

Single Leg Flexion – :15 Each Pos.

Wall Shoulder Stretch – :30 Seconds


Goat Day (No Measure)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2
Spend some of your time at the beginning of class warming yourself up specifically for your desired 2 Goats then we will set a clock and you can alternate back and forth on the minute for 20 Minutes.