WOD 05.15.18

Announcements

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

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 Seconds:

Med-ball Foot Taps

Active Samson

Active Spidermans

:20 Seconds:

Single Unders

Air Squats

Med-ball Deadlifts

:15 Seconds:

Double Unders

Med-ball Front Squats

Med-ball Push Press

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Movement Prep

Warm-up (No Measure)

Wallball:

5 Front Squats

5 Push Press

5 Wall Balls

Deadlift:

10 Hip Hinges

5 Deadlifts

Weightlifting

Deadlift (Heavy Set of 3)

Rehearsal

Warm-up (No Measure)

1 Round:

10 Double Unders

5 Wallballs

5 Deadlifts

WOD

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)