WOD 05.16.19

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Bike

Up Dog

Front Plank

Moderate Bike

Down Dog

Right Side Plank

Faster Bike

Push-up to Down Dog

Left Side Plank

30 Seconds

Right Side Farmers Walk

Right Side Bent Over Rows

Left Side Farmers Walk

Left Side Bent Over Rows

*Completed with lighter kettlebell than we’re using in the workout

TEACHING (10:00 – 20:00)

BIKE:

Establish Sitting Position

20 Seconds Moderate Bike



FARMERS CARRY:

Establish Body Position

50 Foot Farmers Carry (Lighter Weight)

50 Foot Farmers Carry (Workout Weight)



ABMAT SITUPS:

Establish Finish Position

20 Seconds AbMat Sit-ups



STRICT PULL-UP:

10 Scap Pull-ups

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

~Movement Substitutions~

Reduce Reps

Banded Pull-ups

Ring Rows

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REHEARSAL (20:00 – 25:00)

1 Round

10 AbMat Sit-ups

5 Calorie Assault Bike

3 Strict Pull-ups

50 Meter Farmers Carry

WOD

Dirt Road (Time)

3 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups