WOD 04.05.19

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 – 10:00)

40 Seconds

Easy Row

Easy Bike

Easy Side Lunges

30 Seconds

Moderate Row

Moderate Bike

Moderate Side Shuffles

20 Seconds

Faster Row

Faster Bike

Faster Shuttle Runs

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MOVEMENT PREP (10:00 – 15:00)

ROW:

30 Seconds Easy Row Using Force Curve

—–

BIKE:

Completing in a minute with the below RPMs:

60 RPM = 12 Cals

65 RPM = 15 Cals

70 RPM = 20 Cals



10 Seconds Easy

10 Seconds Moderate

10 Seconds Hard

*Note RPMs For Each

—–

SHUTTLE RUNS:

30 Seconds Moderate Shuttle Runs Using Clock

—–

WALL BALLS:

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

WOD

Tri Sprint Intervals (4 Rounds for reps)

4 Rounds of:

1:00 Calorie Row

1:00 Calorie Assault Bike

1:00 Shuttle Runs (10m)

1:00 Wall Balls (20/14), M(14/12)

1:00 Minutes Rest