WOD 02.26.19

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

45 Seconds

Easy Bike

Active Spidermans

30 Seconds

Moderate Bike

Mountain Climbers

15 Seconds

Fast Bike

Burpees

*Alternating between bike and bodyweight movement with a buddy

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MOBILITY (12:00 – 15:00)

Banded Hamstring Stretch: 45 Seconds Each Side



Banded Cross Body Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 25:00)

BIKE:

15 Seconds Moderate (Sitting)

15 Seconds Fast (Slightly Standing)

—–

BARBELL-FACING BURPEES:

3 Loose Bar Facing Burpees

3 Tight Bar Facing Burpees

—–

DEADLIFTS:

Establish Setup Position

5 Empty Bar Deadlifts

.

Build to Lighter Weight

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REHEARSAL (25:00 – 35:00)

1 Round

5 Deadlifts

5 Barbell-Facing Burpees

5 Calorie Bike

Build to Workout Weight

1 Round

3 Deadlifts

4 Barbell-Facing Burpees

5 Calorie Bike

WOD

Face Off (Time)

5 Rounds, On the 4:00:

9 Deadlifts

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike

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Deadlifts:

Rx: (225/155)

MRx: (160/110)

*Final score is slowest interval