WOD 05.28.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Shuttle Run

Active Spidermans

Moderate Shuttle Run

Active Samsons

Faster Shuttle Run

Push-up to Down Dog

30 Seconds

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

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MOVEMENT PREP (12:00 – 20:00)

ABMAT SIT-UPS:

10 AbMat Sit-ups



SHUTTLE RUN:

20 Seconds Easy

20 Seconds Moderate



DEADLIFTS:

5 Pausing Deadlifts^

5 Deadlifts

Build to Lighter Weight

^Pause in the bottom of each rep and pretended to lift the bar without lifting it

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REHEARSAL (20:00 – 30:00)

1 Round

10 AbMat Sit-Ups

5 Shuttle Runs

5 Deadlifts

Build to Workout Weight

1 Round

5 AbMat Sit-Ups

4 Shuttle Runs

3 Deadlifts

WOD

Jelly Belly (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: 10 Meter Shuttle Runs

10-8-6-4-2: Deadlifts

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Rx’d: (275/185)

MRx’d: (190/130)