WOD 04.14.18

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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0830 Partner WOD

Warm-up

Warm-up (No Measure)

Partner Rowling:

1200 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

45 Seconds:

Easy Shuttle Run

Active Spidermans

30 Seconds:

Medium Shuttle Run

Active Samson

15 Seconds:

Faster Shuttle Run

Push-ups to Down Dog

Mobility

Warm-up (No Measure)

Chest Stretch – 1 Minute

Childs Pose on Kettlebell – 1 Minute

WOD

Freaky (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

75/50 Calorie Row

50 Burpees

50 Shuttle Runs (10 Meter)

50 Kettlebell Swings (53/35)
Partners can break up repetitions as they see fit. All reps at one station will be complete before moving to the next.

0930 WOD

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Spidermans

Quad Stretch

:45 Seconds

Medium Row

Push-up to Down Dog

Knuckle Drags

:30 Seconds

Fast Row

Active Samson

Slow Air Squats

Mobility

Warm-up (No Measure)

Lateral Opener – 1:00 Each

Single Leg Flexion – :20 Each Pos.

WOD

Metcon (Time)

50-40-30-20-10 reps for time of:

Walking Lunges

Row (calories)

Sit-ups