WOD 03.14.18

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

Air Squats

Single Unders

Walkouts

Fast Row

Active Spidermans

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

Pigeon Pose – 1 Minute Each Leg

Childs Pose – 1 Minute

Technique

Warm-up (No Measure)

Chest to Bar Pull-ups:

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Deadlifts & Handstand Push-ups:

10 Second Tripod Position Hold

10 Second Top Position Hold

3 Handstand Push-ups

5 Hip Hinges

5 Deadlifts

Build to Lighter Weight

Rehearsal

Warm-up (No Measure)

1 Round

4 Calorie Row

4 Deadlifts

4 Handstand Push-ups

4 Chest to Bar Pull-ups

Build to Workout Weight

1 Round

10 Double Unders

3 Deadlifts

3 Handstand Push-ups

3 Chest to Bar Pull-ups

WOD

Humble Pi (No Measure)

Every Minute on the Minute x 16 (4 Rounds):

1st: 12/9 Calorie Row

2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups

3rd: 25 Double Unders

4th: 10 Chest to Bar Pull-Ups