WOD 04.09.19

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Bike

Medicine Ball Deadlifts

Moderate Bike

Medicine Ball Front Squats

Faster Bike

Medicine Ball Thrusters



Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbow Rotations

5 Good Mornings

5 Back Squats

MOBILITY (10:00 – 12:00)

Child’s Pose on Medicine Ball: 1 Minute



Medicine Ball Squat Hold: 1 Minute

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MOVEMENT PREP (12:00 – 25:00)

BIKE:

15 Seconds Easy

15 Seconds Moderate

15 Seconds Fast

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WALLBALL & PUSH PRESS:

5 Strict Press

5 Dip and Holds

5 Push Presses



5 Strict Presses

5 Push Presses

5 Front Squats

5 Wallballs

Build to Barbell Workout Weight

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REHEARSAL (25:00 – 30:00)

1 Round

20 Seconds Wallballs

20 Seconds Push Presses

20 Seconds Bike

WOD

Bad Blood (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Bike

1 Minute Rest