WOD 05.12.18

Announcements

Did you do your 5 strict pull-ups and 10 unbroken push-ups today?
We will be closed on Mother’s Day (Sunday, May 13th)!

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

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

Couch Stretch – :30 Seconds Each Side

WOD

Mixed Bag (Time)

Teams of 3

For Time (25 Minute Cap):

400 Meter Sand Bag Run

100 Deadlifts (155/105)

400 Meter Sand Bag Run

80 Hang Power Cleans (155/105)

400 Meter Sand Bag Run

60 Front Squats (155/105)

400 Meter Sand Bag Run

40 Push Jerks (155/105)

400 Meter Sand Bag Run

20 Clusters (155/105)

Sand Bag Weight: (50/35)

0930 WOD

Warm-up

Warm-up (No Measure)

:30 Seconds:

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Walkouts

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

Banded Shoulder Distraction – 1:00 Each Side

Banded Pec Stretch – 1:00 Each Side

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
With Strict Pull Ups

1030 WOD

Metcon (Time)

Teams of 3

For Time (25 Minute Cap):

200 Meter Run

100 Wall Balls

200 Meter Run

80 Kettlebell Swings (35)

200 Meter Run

60 Deadlifts (105)

200 Meter Run

40 Toes-to-bar

200 Meter Run

20 Burpees (each)