WOD 11.07.18

Announcements

WOD with a Hero on Saturday Nov. 10th at our regularly scheduled 9:30am class. Ari is getting veterans to be more active so we are inviting them for a Free workout to give CrossFit a try. Join us in welcoming them for a HERO WOD!

CrossFit Helix – CrossFit

View Public Whiteboard

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

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

MOVEMENT PREP (10:00 – 20:00)

RUN:

Pull Train – https://youtu.be/Ni5rBkL48uY

50 Meter Run Together + 50 Meter Run (Athlete 1)

50 Meter Run Together + 50 Meter Run (Athlete 2)

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SANDBAG RUN:

50 Meter Sandbag Run (Athlete 1, then Athlete 2)

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ROW:

15 Seconds Easy No Straps

15 Seconds Moderate No Straps

15 Seconds Faster No Straps

15 Seconds Just Legs

15 Seconds Full Stroke

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REHEARSAL (20:00 – 25:00)

1 Round

50 Meter Wreck Bag Run (Each)

50 Meter Run (Each)

5 Calorie Row (Each)

WOD

Wrecking Crew (Time)

Teams of 2

5 Rounds (25 Minute Cap):

100 Meter Wreck Bag Run (70/50)

200 Meter Run

40/30 Calorie Row
Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.