WOD 03.27.19

Announcements

Kipping/Butterfly Pull-up Clinics coming up on Sat, April 27th at 1pm & 3pm! Click for more info and to sign-up: http://crossfithelix.com/pull-up-clinics/

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Teams of 2

1 Round

Partner 1: Fish Game

Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups

Rest 1 Minute

1 Round

Partner 1: Fish Game

Partner 2: 10 Bunny Hops + 5 Low Box Jumps

Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.

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MOVEMENT PREP (12:00 – 25:00)

ROW:

Establish Catch Position with Neutral Head and Loose Grip

30 Seconds Easy Row

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BOX JUMP OVERS:

4 Box Jump Overs (Low Box)

4 Box Jump Overs (Workout Height)

—–

DEADLIFTS:

30 Seconds Slow PVC Hinges

5 Empty Bar Deadlifts

Build to all 3 workout weights

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REHEARSAL (25:00 – 30:00)

1 Round

4 Calorie Row

4 Deadlifts (Opening Weight)

4 Box Jump Overs

WOD

Dead Broke (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts

8 Box Jump Overs

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts

8 Box Jump Overs

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts

8 Box Jump Overs

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Deadlifts

Rx: A1(185/135), A2(225/155), A3(245/165)

MRx: A1(130/95), A2(155/105), A3(170/115)

Box Jumps:

Rx: (24/20)

MRx: (20/16)