WOD 04.11.19

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 – 10:00)

AMRAP 8:

Buddy 1:

Meter Row

Buddy 2:

6 Barbell Stiff Legged Deadlifts

6 Lateral Hops Over Barbell

12 Box Step-ups (6 each leg)

Switch Stations after buddy 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…

MOVEMENT PREP (10:00 – 20:00)

Theme: Brace Vs. Bounce

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BOX JUMPS:

10 Small Hops

10 Tall Hops

10 Second Quarter Squat Hold on Top of Box

3 Box Jumps (Lower)

3 Box Jumps (Workout Height)

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DEADLIFTS:

10 Second Bottom Position Hold

5 Slow Deadlifts

5 Deadlifts

Build to Workout Weight

WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″