WOD 09.10.18

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 – 8:00)

:30 Seconds

Easy Bike

Active Samson

Medium Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

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MOBILITY (8:00 – 10:00)

Chest Stretch – 1 Minute

Child’s Pose – :30 Seconds

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TEACHING(10:00 – 25:00)

Turkish Get-up:

*With an AbMat (Each Side):*

Starting Position —>

To Elbow —>

To Hand —>

Bridge —>

Sweep —>

Lunge —>

Stand —>

Reverse Order

– – – – – – – – – – – – – – – – – – –

Repeat Each Side with Very Light Weight



Dumbbell Snatch:

*Each Arm With Lighter Weight:*

3 Deadlifts

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

– – – – – – – – – – – – – – – – – – –

*Each Arm With Workout Weight:*

3 Deadlifts

6 Alternating Dumbbell Snatches

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REHEARSAL (35:00 – 40:00)

1 Round

50 Meter Run

4 Alternating Dumbbell Snatches

3 Calorie Bike

Weightlifting

Turkish Get Up (Build to Moderate Load)

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*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

(25:00-35:00)

WOD

E-Brake (Time)

3 Rounds:

400 Meter Run

20 Alternating Dumbbell Snatches (50/35)

15/10 Calorie Assault Bike
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(18 Min Cap)