WOD 03.12.18

Announcements

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

Warm-up (No Measure)

:30 Seconds

Easy Shuttle Run

Push-up to Down Dog

Medium Shuttle Run

Active Spidermans

Faster Shuttle Run

Air Squats

Mobility

Warm-up (No Measure)

Calf Stretch – 1:00 Each

Lateral Opener – :30 Each

Technique

Warm-up (No Measure)

Burpee:

3 Push-ups

3 Spiderman (each)

3 Frog Hops

3 Burpees

Sit-up:

5 Slow AbMat Sit-ups

5 AbMat Sit-ups

Rehearsal

Warm-up (No Measure)

2 Round

9 AbMat Sit-ups

50m Run

5 Burpees

WOD

Opposite Day (AMRAP – Rounds and Reps)

AMRAP 14:

40 AbMat Sit-Ups

200m Run

20 Burpees