WOD 02.18.19

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)

45 Seconds

Easy Bike

Active Samson

Medicine Ball Deadlifts

30 Seconds

Moderate Bike

Active Spidermans

Medicine Ball Front Squats

15 Seconds

Fast Bike

Push-up to Down Dog

Medicine Ball Thrusters

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MOBILITY (10:00 – 12:00)

Front Rack Stretch: 1 Minute

—–

Medicine Ball Squat Hold: 1 Minute

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MOVEMENT PREP (12:00 – 25:00)

BIKE:

Set Seat Distance

15 Seconds Moderate

15 Seconds Moderate-Fast (Noting Watts or RPMs)

—–

AIR SQUATS & WALLBALLS:

Air Squat Movement Prep:

5 Pausing Air Squats to Medicine Ball

5 Pausing Air Squats

5 Air Squats

Wallball Movement Prep:

5 Pausing Front Squats

5 Thrusters

5 Wallballs

—–

STRICT PULL-UPS:

10 Second Hollow Hold on Floor

10 Second Hollow Hold on Bar

10 Scap Pull-ups

1-3 Strict Pull-ups

~Movement Substitutions~

Reduce Reps

Strict Banded Pull-ups

Ring Rows

—–

PUSH-UPS:

10 Second Push-up Plank Hold

10 Second Active Hold in Bottom

5 Push-ups

~Movement Substitutions~

Reduce Reps

Push-ups to Box, Bench, or Bar in Rack

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REHEARSAL (25:00 – 30:00)

1 Round

10 Wallballs

5 Calorie Assault Bike

3 Strict Pull-ups

6 Push-ups

9 Air Squats

WOD

Meatball (Time)

For Time:

75 Wallballs

35/25 Calorie Assault Bike

10 Rounds of “Strict Cindy”
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Wall Balls:

Rx: (20/14)

MRx: (14/12)