WOD 09.14.18

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 – 12:00)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Push-up to Down Dog

Faster Row

Active Samson + Air Squats

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MOBILITY (12:00 – 15:00)

Pigeon Pose – 1 Minute Each Leg

Box Calf Stretch – :30 Seconds Each Leg

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MOVEMENT PREP (15:00 – 25:00)

Burpees:

3 Push-ups

3 Frog Hops

3 Burpees

Box Jumps:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

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REHEARSAL (25:00 – 30:00)

1 Round

100 Meter Row

3 Burpees

5 Box Jumps

WOD

The Good Life (Time)

3 Rounds:

500 Meter Row (35/25 Cal Bike)

12 Burpees

21 Box Jumps (24/20)