WOD 04.30.19

Announcements

Upcoming class: Five to 5k w/ Coach Haley starting Thurs, May 16th at 6pm for 5 weeks! Sign up: http://crossfithelix.com/five-to-5k/
Daily reminder: Have you done your Memorial Day WOD training today?

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Warmup Run

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

——————————————

MOBILITY (10:00 – 15:00)

Partner 1: Banded Ankle Distraction (45 Seconds Each Side)

Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)

——————————————

MOVEMENT PREP (15:00 – 25:00)

RUNNING:

15 Seconds Bunny Hops in Place

15 Seconds Leaning Bunny Hops

100 Meter Run



FRONT SQUATS:

5 Pausing Front Squats

5 Front Squats

Weightlifting

Front Squat (Build to Heavy Single (NOT 1RM))

WOD

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

——————————————

Front Squats

Rx: 165/110

MRx: 110/80