WOD 02.28.19

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

30 Seconds

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Solider Kicks

Shuttle Runs

Reverse Lunge

Side Lunge

Cradle Stretch

Shuttle Runs

Walking Samson

Walking Spidermans

Walkouts

Shuttle Runs

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Shuttle Runs

Side Shuffles

Skip for Height

Skip for Distance

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MOBILITY (15:00 – 20:00)

Pigeon Pose: 1 Minute Each Side

—–

Child’s Pose on Kettlebell: 1 Minute

—–

Ankle Stretch: 1 Minute

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MOVEMENT PREP + REHEARSAL (20:00 – 35:00)

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

WOD

Goat Day (No Measure)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2