WOD 05.23.19

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)

30 Seconds

Toe Touch to Overhead Reach

Push-up to Down Dog

Active Samson

Active Spidermans

As a Team

400 Meter Sand Bag Run

200 Meter Empty Sled Push

*One person carrying or pushing weight at a time. Everyone has to get a turn before the team returns.

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MOVEMENT PREP (12:00 – 25:00)

SLED PUSH:

50 Meter Sled Push (Empty)

50 Meter Sled Push (Workout Weight)



SAND BAG RUN:

50 Meter Run (Back Carry)

50 Meter Run (Shoulder Carry)

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REHEARSAL (25:00 – 30:00)

1 Round

10 Meter Sled Push

25 Meter Sand Bag Run

50 Meter Run

*Practice round is to feel out the flow. Short Distance.

WOD

Family Feud (AMRAP – Rounds and Reps)

AMRAP 25:

50 Meter Prowler Push (95/45)

100 Meter Wreck Bag Run

200 Meter Run

Class Divides Into Even Teams

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Sandbags

Rx: (50/35)

MRx: (35/20)