WOD 04.23.19

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:

Partner 1: Easy Rowing For Meters

Partner 2: 200 Meter Easy Run

Switch stations when running parter returns

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MOBILITY (10:00 – 12:00)

Banded Hamstring Stretch: 30 Seconds Each Side

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Banded Cross Body Stretch: 30 Seconds Each Side

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MOVEMENT PREP (12:00 – 25:00)

ROWING:

45 Seconds Banded Rowing

45 Seconds Rowing

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RUNNING:

100 Meter Banded Run + 100 Meter Run (Each Partner)

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REHEARSAL (25:00 – 30:00)

1 Round

200 Meter Row

100 Meter Run

WOD

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.