WOD 04.04.19

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)

Line Drills

Quad Stretch

Knee to Chest

Straight Leg Kicks

Walking Samson

Walking Spidermans

Side Lunges

*Switch movement about every length of the gym.



Performed With 1 Light Kettlebell

Farmers Carry Down & Back

20 Seconds Kettlebell Deadlifts

20 Seconds AbMat Sit-ups

Front Rack Carry Down & Back

20 Seconds Russian Kettlebell Swings

20 Seconds AbMat Sit-ups

Overhead Carry Down & Back

20 Seconds Kettlebell Swings

20 Seconds AbMat Sit-ups

*Down with the right, back with the left. Go down and back with the kettlebell.

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MOBILITY (12:00 – 15:00)

Kettlebell Thoracic Opener: 1 Minute



Pigeon Pose + Kettlebell Lat Stretch:

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MOVEMENT PREP (15:00 – 40:00)

KETTLEBELL SWINGS:

With Workout Weight:

5 Russian Swings

5 Kettlebell Swings

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ABMAT SIT-UPS:

10 AbMat Sit-ups

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ROPE CLIMBS:

10-15 Seconds Dead Hang From Rope

3 Jump + Dead Hang

3 Jump + Dead Hang + Knees Up



10-15 Foot Locks Siting on Box

3-5 Foot Locks Dead Hanging From Rope

3-5 Foot Locks Jumping + Dead Hanging From Rope

*Don’t stand with any of these. Focus on the foot lock only.



5 Lock + Stands From Box

3-5 Jump + Lock + Stand (No Box)

3-5 Jump + Lock + Stand + Reach (No Box)



1/2 Rope Climb + Come Down

Full Rope Climb + Come Down

WOD

Rope Swing (AMRAP – Rounds and Reps)

AMRAP 15:

3 Rope Climbs (15′)

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups