WOD 05.14.18

Announcements

Did you do your 7 strict pull-ups and 14 unbroken push-ups today?

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds:

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Warm-up (No Measure)

Squat Hold – 2 Minute

PVC Pass Throughs – 1 Minute

Movement Prep

Warm-up (No Measure)

Overhead Squat:

5 Open Palm PVC Overhead Squats

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Rehearsal

Warm-up (No Measure)

1 Round:

4 Lateral Barbell Burpees

4 Overhead Squats (Opening Weight)

4 Calorie Bike

WOD

Killer B’s (4 Rounds for reps)

AMRAP 3:

21 Lateral Barbell Burpees

21 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

18 Lateral Barbell Burpees

18 Overhead Squats (95/65)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Lateral Barbell Burpees

15 Overhead Squats (115/80)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Lateral Barbell Burpees

12 Overhead Squats (135/95)

Max Calorie Row
If class size exceeds 10 the coach with sub out the row for something of their choosing.