WOD 08.04.18

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GENERAL:

Shuttle Run + Active Stretching:

Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Samson + Air Squat

Walking Spidermans

Walkouts

Side Shuffle

High Knees

Butt Kickers

WOD

Partner Barbed Wire (AMRAP – Rounds and Reps)

AMRAP 40

In Teams of 3:

400 Meter Run

20 Pull-ups

30 Push-ups

40 AbMat Sit-Ups

50 Air Squats
Partners will run together. Break up work inside as desired.

0930 WOD

Warm-up

Warm-up (No Measure)

GENERAL:

1 Minute

Very Easy Row

Active Spidermans

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

MOBILITY:

Couch Stretch – 2:00 Each Side

Banded Shoulder Distraction – 1:00 Each Side

Pigeon Pose – 1:00 Each Side

WOD

Recess (AMRAP – Reps)

AMRAP 10:

3 Calorie Schwinn Bike, 3 Kettlebell Swings (53/35)

6 Calorie Schwinn Bike, 6 Kettlebell Swings (53/35)

9 Calorie Schwinn Bike, 9 Kettlebell Swings (53/35)



Continue to add (3) Repetitions Per Round