WOD 05.03.19

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

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 11:00)

Partner Rowling

3 Rounds Each:

Land Exactly on 150 Meters

Penalties:

Round 1: Air Squats

Round 2: Burpees

Round 3: Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.

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MOBILITY (11:00 – 12:00)

Chest Stretch: 1 Minute

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MOVEMENT PREP (12:00 – 25:00)

ROW:

20 Seconds Easy Row (Just Legs)

20 Seconds Easy Row (Arms and Legs)



STRICT PULL-UPS:

10 Scap Pull-ups

1-3 Strict Pull-ups

~Movement Substitutions~

Reduce Reps

Banded Strict Pull-ups

Box Strict Pull-ups

Ring Rows



PUSH-UPS:

10 Second Push-up Plank Hold

3 Tempo Push-ups (3 Seconds Down, 1 Second Up)

3 Push-ups

~Movement Substitutions~

Reduce Reps

Banded Push-ups

Push-up to a Box or Bench



AIR SQUATS:

5 Slow Air Squats

5 Air Squats

WOD

Spaceship (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”