WOD 01.04.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:30 Seconds

Easy Bike

Medicine Ball Deadlifts

Easy-Medium Bike

Squat to Medicine Ball

Medium Bike

Medicine Ball Strict Press

Faster Bike

Medicine Ball Slams

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MOBILITY (12:00 – 15:00)

Medicine Ball Squat Hold: 1 Minute

Kettlebell Ankle Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 30:00)

WALLBALLS:

Establish Hand and Foot Position

5 Front Squats

5 Push Press

5 Wallballs

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KETTLEBELL SWINGS:

With Lighter Weight:

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 American Kettlebell Swings

With Workout Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 American Kettlebell Swings

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BIKE:

:30 Seconds Easy

:20 Seconds Moderate

:10 Seconds Sprint

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REHEARSAL (30:00 – 35:00)

1 Round

20 Seconds Wallballs

20 Seconds Kettlebell Swings

20 Seconds Calorie Bike

WOD

Bee’s Knees (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Bike

1 Minute Rest