WOD 04.15.19

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 – 6:00)

Warmup Run

200 Meter Run

Followed By….

30 Seconds

AbMat Sit-ups

Air Squats

Push-up to Down Dog

Kettlebell Deadlifts

Russian Kettlebell Swings

Box Step-ups

Box Jumps (Step Down)

MOVEMENT PREP (6:00 – 12:00)

We ran through air squats, box jumps, and abmat sit-ups in the warmup. We’ll quickly touch on the remaining 4 movements here:

RUN:

50 Meter Run

—–

HAND RELEASE PUSH-UPS:

3 Hand Release Push-ups

—–

DEADLIFTS & KETTLEBELL SWINGS:

3 Deadlifts



3 Russian Kettlebell Swings

3 Kettlebell Swings

WOD

Marathon Monday (Time)

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts (75/55)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)