WOD 01.08.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

:60 Seconds

Easy Bike

Active Samson + Air Squat

:40 Seconds

Medium Bike

Active Spidermans

:20 Seconds

Fast Bike

Push-up to Down Dog

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MOBILITY (10:00 – 12:00)

Ankle Stretch on Post: 1 Minute Each Side

——————————————

MOVEMENT PREP (12:00 – 25:00)

ASSAULT BIKE & ROW:

Assault Bike Movement Prep:

Establish Sitting Position

15 Seconds Easy

10 Seconds Moderate

5 Seconds Hard

Row Movement Prep:

Establish Sitting Position & Strap Tightness

15 Seconds Easy

10 Seconds Moderate

5 Seconds Hard

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DOUBLE UNDERS:

1 Minute of Single Repetitions For Quality: Single Unders

30 Seconds of Single Unders

1 Minute of Single Repetitions For Quality: Double Unders

30 Seconds of Double Unders

~Movement Substitutions~

Reduce Reps

3 Minutes of Double Unders

200 Single Unders

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REHEARSAL (25:00 – 30:00)

1 Round

5 Calorie Assault Bike

15 Double Unders

200 Meter Row

WOD

Fuller Circle (Time)

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Assault Bike