WOD 04.17.18

Announcements

Did you do your push-ups today? #aprilpushupchallenge

CrossFit Helix – CrossFit

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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

High Knees

Butt Kickers

Mobility

Warm-up (No Measure)

Calf Stretch – :30 seconds each side

Childs Pose on Kettlebell – 1 Minute

Gorilla Stretch – :30 seconds

Movement Prep

Warm-up (No Measure)

Pull-ups:

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

Kettlebell Swings:

With Lighter Weight

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Run:

*All done in succession*

10 Bunny Hops (In Place)

5 Bunny Hops (Moving Forward)

10 Bunny Hops (In Place)

5 Bunny Hops (Moving Forward)

Rehearsal

Warm-up (No Measure)

1 Round:

100 Meter Run

5 Kettlebell Swings (Lighter Weight)

3 Pull-ups

Build to workout weight

1 Round:

100 Meter Run

5 Kettlebell Swings (Workout Weight)

3 Pull-ups

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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