WOD 04.11.18

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:

Jumping Jacks

Push-up to Down Dog

Single Unders

Active Spidermans

Single Unders

PVC Good Mornings

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)

PVC Pass Throughs – :30 Seconds

Partner PVC Hinge Drill– 1 Minute Each

Movement Prep

Weightlifting

Deadlift (Heavy set of 5)

Rehearsal

Warm-up (No Measure)

1 Round:

2 Strict Handstand Push-ups

6 Deadlifts

10 Double Unders

WOD

Detention (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders