WOD 09.07.18

Announcements

Join us for a Wedding Shower WOD for Paige & Taylor on Sat, Sep. 15th at 9:30am. Coffee, brunch and gifts to follow! RSVP via Wodify.

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

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MOBILITY (12:00 – 15:00)

Pigeon Pose – 1 Minute Each Leg

Ankle Stretch – :30 Seconds Each Leg

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TEACHING (15:00 – 25:00)

Row:

15 Seconds Easy No Straps

15 Seconds Moderate No Straps

15 Seconds Faster No Straps

15 Seconds Just Legs

15 Seconds Full Stroke

Run:

Establish Running Posture Against Wall

15 Seconds Alternating Pulls in Place

10 Falling Pulls + 100 Meter Run

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REHEARSAL (25:00 – 30:00)

1 Round:

200 Meter Row

100 Meter Run

WOD

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.
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Score us total time, including rest.