WOD 02.13.19

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)

30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

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MOBILITY (10:00 – 12:00)

Front Rack Stretch: 40 Seconds



Pigeon Pose: 40 Seconds Each Side

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MOVEMENT PREP (12:00 – 20:00)

DOUBLE UNDERS:

Without Ropes:

5 Small Jumps

5 Tall Jumps

.

5 Small Bounds

5 Tall Bounds

.

With Ropes:

15 Seconds Easy Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Unders Practice

~Movement Substitutions~

Reduce Reps

90 Single Unders

1 Minute Double Under Practice

—–

BIKE:

15 Second Easy Bike

15 Seconds Moderate Bike

—–

PUSH JERK:

3 Dip & Hold

3 Dip & Drives

3 Push Press

.

Without a Barbell:

3 Jump and Lands (Hands at Sides)

3 Jump and Lands (Thumbs on Shoulders)

3 Jump and Punch (Extend Arms Overhead After Jump)

.

5 Push Jerks

Weightlifting

Push Jerk (Heavy Set of 3)

WOD

Squeaky Wheel (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

21/15 Calorie Assault Bike

10 Push Jerks
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Rx’d: (165/110)

Mrx’d: (115/75)