WOD 04.12.18

Announcements

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

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Line Drills:

200 Meter Run

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

Toe Walk

Heel Walk

High Knees

Butt Kickers

Mobility

Warm-up (No Measure)

Pigeon Pose on Box – :30 Seconds Each Side

Ankle Stretch on Box – :30 Seconds Each Side

Movement Prep

Warm-up (No Measure)

Wallballs:

5 Front Squats

5 Push Press

5 Wall Balls (2 Second Controlled Down)

Box Jumps:

5 Step-ups (Each Leg)

5 Small Hops

5 Tall Hops

3 Box Jumps

Rehearsal

Warm-up (No Measure)

1 Round:

100 Meter Run

9 Wallballs

9 Box Jumps

WOD

Meter Maid (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run