WOD 09.12.18

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

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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TEACHING (10:00 – 20:00)

Run:

20 Seconds Easy Single Unders

30 Seconds Alternating Pulls with Rope

50 Meter Run

Double Unders:

15 Seconds Easy Jumps in Place

15 Seconds Easy Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Under Attempts

Deadlift:

Establish Set-up

3 Bottom Half Deadlifts (Mid-Shin to Knee)

3 Full Deadlifts

Weightlifting

Deadlift (Build to Heavy 3)

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(20:00-30:00)

WOD

Dead Meat (Time)

For Time:

1 Mile Run

100 Double Unders

30 Deadlifts (185/135)

800 Meter Run

50 Double Unders

20 Deadlifts (185/135)

400 Meter Run

25 Double Unders

10 Deadlifts (185/135)
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(25 Min Cap)