WOD 05.21.19

Announcements

– Book your Goal Review Session: https://crossfithelixschedule.as.me/goalsetting
– 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 – 12:00)

Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

MOBILITY (12:00 – 15:00)

Banded Lat Stretch: 45 Seconds Each Side



Banded Hamstring Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 25:00)

STRICT PULL-UPS:

10 Scap Pull-ups (Grip Focus)

10 Second Chin Over Bar Hold (Shoulders Focus)

3 Strict Pull-ups (Breathing Focus)



RUN:

100 Meter Run

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REHEARSAL (25:00 – 30:00)

1 Round

100 Meter Run

5 Strict Pull-ups

WOD

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups