WOD 02.11.19

Announcements

Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/
CrossFit Open Nutrition Seminar with Coach Haley! Tuesday, February 19th @ 6:45pm. There will be SNACKS!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

20 Seconds

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch



Moderate Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts



Faster Shuttle Runs

Side Lunges

Side Shuffles

High Knees

Butt Kickers

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MOVEMENT PREP (12:00 – 25:00)

SHUTTLE RUNS:

6 Shuttle Runs (Easy)

6 Shuttle Runs (Fast)

—–

BURPEES OVER DUMBBELL:

Establish Bottom Position

3 Burpees

3 Burpees Over the Dumbbell

—–

DUMBBELL POWER SNATCHES:

Each Arm With Lighter Weight:

3 Jump Shrugs

3 High Pulls

3 Strict Presses (Elbow By Ear)

3 Muscle Snatches

3 Power Snatches

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REHEARSAL (25:00 – 30:00)

1 Round

6 Dumbbell Power Snatches (50/35)

6 Burpees Over Dumbbell

6 x 10 Meter Shuttles

WOD

Shut Down (Time)

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles

Score is Slowest Round
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Dumbbell Power Snatches

Rx’d: (50/35)

MRx’d: (35/25)