WOD 01.11.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:30 Seconds

Plate Hops

Quad Stretch

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

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MOBILITY (12:00 – 15:00)

Box Supported Ankle Stretch: 1 Minute

Child’s Pose on Box: 1 Minute

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MOVEMENT PREP (15:00 – 35:00)

WALLBALLS:

20 Seconds Bottom Position Hold (With Ball)

5 Push Press

5 Thrusters

5 Wall Balls

——

BOX JUMPS:

5 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Short)

3 Box Jumps (Medium)

3 Box Jumps (High)

——

CALORIE ROW:

40 Seconds Slow Row (Focus on Hands Before Knees)

—–

SUMO DEADLIFT HIGH PULLS:

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

—–

PUSH PRESS:

5 Strict Press

5 Second Dip Hold

5 Push Press

Build to Workout Weights

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REHEARSAL (35:00 – 40:00)

1 Round

5 Wallballs

5 Sumo Deadlift High Pulls

5 Box Jumps

5 Push Press

5 Calorie Row

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest