WOD 05.07.19

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 – 10:00)

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up Shoulder Taps

Faster Row

Push-up to Down Dog

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MOBILITY (10:00 – 12:00)

Chest Stretch: 1 Minute

—-

Child’s Pose: 1 Minute

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MOVEMENT PREP (12:00 – 25:00)

ROW:

30 Seconds Easy Feet Out Rowing

30 Seconds Moderate Rowing (Feet Strapped)



BURPEES:

5 Push-ups

5 Frog Hops (Jumping Feet Outside of Hands)

5 Burpees

—–

GYMNASTICS:

Toes to Bar Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

~Movement Substitutions~

Reduce Reps

Feet as High as Possible

Knees Up



Chest to Bar / Pull-up Movement Prep

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups (Or 3 More Pull-ups)

~Movement Substitutions~

Reduce Reps

Regular Pull-ups (For Chest to Bar)

Jumping Pull-ups

Banded Pull-ups

Ring Rows

Strict Pull-ups (15 for 1st AMRAP, 10 for 3rd)

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PRACTICE ROUND (25:00 – 30:00)

1 Round

5 Calorie Row

4 Burpees

3 Chest to Bar Pull-ups

2 Toes to Bar

1 Pull-ups

WOD

Lead Foot (3 Rounds for reps)


AMRAP 4:


27/21 Calorie Row


27 Burpees


27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:


21/15 Calorie Row


21 Burpees


21 Toes to Bar


rest 4 minutes


AMRAP 4:


15/9 Calorie Row


15 Burpees


15 Pull-ups