WOD 02.14.19

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 – 18:00)

3 Rounds

30 Seconds:

Easy AbMat Sit-ups

Push-up to Down Dog

Up Dog

Pick A Game:

-Wallball Tic Tac Toe

-Cone Game

-Kettlebell Tap Game

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MOBILITY (18:00 – 20:00)

Kettlebell Thoracic Opener: 2 Minute Hold

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MOVEMENT PREP (20:00 – 35:00)

ABMAT SIT-UPS:

Establish Bottom Position

7 AbMat Sit-ups

—–

KETTLEBELL SWINGS:

With Lighter Bell:

10 Kettlebell Deadlifts

.

Show Counterbalance

.

5 Russian Kettlebell Swings

5 Kettlebell Swings

.

Build to Workout Weight

.

5 Russian Kettlebell Swings

5 Kettlebell Swings

—–

WALLBALLS:

Establish Vertical Forearm

Establish Three Points of Contact

.

5 Front Squats

5 Thrusters

5 Wallballs

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REHEARSAL (35:00 – 40:00)

1 Round

7 Kettlebell Swings

7 AbMat Sit-ups

7 Wallballs

WOD

Bloodshot (Time)

5 Rounds:

20 Kettlebell Swings

20 AbMat Sit-ups

20 Wallballs
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Kettlebell:

Rx: (53/35)

MRx: (35/25)



Medicine Ball:

Rx: (20/14)

MRx:(14/12)