WOD 05.10.19

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 – 12:00)

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers:

No Bands

30 Seconds of Each:

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

Bands

30 Seconds of Each:

Banded Glute Bridges

Banded Lateral Walks (Each Direction)

Banded Slow Squats

Medicine Ball Warmup

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

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MOVEMENT PREP (12:00 – 20:00)

DOUBLE UNDERS:

Put Hands in Pockets

20 Seconds Single Unders

20 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

90 Seconds of Practice

90 Single Unders

—-

WALLBALLS:

Establish Hand Position

3 Front Squats

3 Push Press

3 Thrusters

3 Wallballs

—-

DEADLIFTS:

Establish Grip

7 Deadlifts

Weightlifting

Deadlift (Heavy Set of 3)

WOD

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
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Wall Balls

MRx: (14/12)

Deadlifts

MRx: (170/115)