WOD 04.03.19

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/
FREE Bring a Friend Day is THIS Friday, April 5th! Use promo code “FCF-APRIL”

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Single Unders

Mountain Climbers

Air Squats

Higher Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead

Faster Single Unders

Push-up Shoulder Taps

Pausing Air Squats with Hands Overhead



Barbell Warmup

10 Front Rack Calf Raises

5 Strict Press

10 Front Rack Calf Raises

5 Push Press

10 Front Rack Calf Raises

5 Push Jerks

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MOBILITY (12:00 – 15:00)

**Partner 1: **Right Lat Foam Roll

**Partner 2: **Banded Face Pulls

**Partner 1: **Left Lat Foam Roll

**Partner 2: **Banded Press & Reach

45 Seconds Each Exercise Before Switching. Click here to see videos for banded movements.

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MOVEMENT PREP (15:00 – 30:00)

DOUBLE UNDERS

15 Seconds Double Taps Facing Wall

15 Seconds Double Taps Facing Away From Wall

15 Seconds Double Taps Lateral To Wall

.

15 Seconds Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Under Practice

~Movement Substitutions ~

Reduce Reps

1 Minute Double Under Practice

90 Single Unders

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AIR SQUATS:

30 Seconds of Squat Therapy

30 Seconds of Slow Air Squats

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PUSH JERKS:

5 Slow Wall Slides

5 Fast Wall Slides

5 Wall Slides + Press



5 Halting Jerk Balance (Eye Level)



5 Push Jerks

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Build to Lighter Weight

WOD

Rear End (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

45 Air Squats

21/15 Calorie Assault Bike

15 Push Jerks

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Push Jerks

Rx: (135/95)

MRx: ( 95/65)

Rx +: (155/105)