WOD 05.15.19

Announcements

– Daily reminder: Have you done your Memorial Day WOD training today?
– Memorial Day WOD & Social: Mon, May 27th at 8:30am & 9:30am — donuts & coffee after! Kids mini WOD at 9:30am!
– Remember to wait until everyone has finished the workout before you put your equipment away. Once you’re done, cheer on the people around you instead!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Side Lunges

Inchworm to Push-up

Active Samson

Reverse Lunges

Chest Stretch

Slow Air Squats

Jumping Lunges

Child’s Pose

Jumping Air Squats

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MOVEMENT PREP (10:00 – 25:00)

BACK SQUATS:

5 Pausing Back Squats

5 Back Squats



DEADLIFTS:

10 Deadlifts



BENCH:

Establish Tight Set-up

10 Bench Press

*Build in weight in reverse order so that we finish on the Back Squat, which is the first of the three AMRAPs today:

1. Deadlifts

2. Bench Press

3. Back Squats*

WOD

Bar Star (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)