WOD 05.22.19

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 – 10:00)

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

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MOVEMENT PREP(10:00 – 18:00)

LATERAL BAR BURPEES:

3 Burpees

3 Lateral Bar Burpees



PAUSE FRONT SQUAT:

5 Pausing Front Squats (2 Second Pause)



HANG SQUAT CLEAN:

5 Hang Power Cleans

5 Hang Squat Cleans

Weightlifting

Paused Front Squat (Heavy Set of 2)

Hang Squat Clean (Heavy Single)

Squat Clean from the above the knee

WOD

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans

15 Lateral Barbell Burpees

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Hang Squat Cleans

Rx: (115/80)

MRx: (80/55)