WOD 04.10.18

Announcements

Did you do your push-ups today? #aprilpushupchallenge
Skills & Drills: HSPU w/ Coach Rachel – Tues, April 17th at 5:30pm!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds:

Very Easy Shuttle Run

Active Spidermans

Easy Shuttle Run

Active Samson

Medium Shuttle Run

Inchworms

Faster Shuttle Run

Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch – 1 Minute

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

Movement Prep

Warm-up (No Measure)

Toes To Bar:

15 Second Dead Hang

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Front Squat:

:30 Seconds Front Rack Elbow Rotations

3 Pausing Air Squats

3 Pausing Front Squats

3 Front Squats

Build to all three weights

Rehearsal

Warm-up (No Measure)

1 Round

7 10 Meter Shuttle Run

5 Toes to Bar

3 Front Squat (Opening Weight)

WOD

Life Alert (3 Rounds for reps)

AMRAP 4:

27 10 Meter Shuttle Runs

21 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

24 10 Meter Shuttle Runs

18 Toes to Bar

12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

21 10 Meter Shuttle Runs

15 Toes to Bar

9 Front Squats (155/105)