WOD 05.30.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

Teams of 2 Warmup

7 Minutes:

100 Meter Run (Together)

100 Meter Single Arm Farmers Carry (Together)

5 Burpees Over Partner Holding Plank (Each)

10 Synchro Box Step-ups

Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight.

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MOBILITY (14:00 – 20:00)

Pigeon Pose on Box: 1 Minute Each Side



Dumbbell Ankle Stretch on Box: 45 Seconds Each Side



Wrist Stretch on Box: 30 Seconds Each Side

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MOVEMENT PREP (20:00 – 30:00)

BEAR CRAWL:

25 Seconds “All Fours” Plank Hold

50’ Bear Crawl



DUMBBELL BOX STEP-UPS:

10 Box Step-ups (No Weight)

10 Dumbbell Box Step-ups (Lighter Weight)



WALKING LUNGE:

25’ Walking Lunge

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REHEARSAL (30:00 – 40:00)

1 Round

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Build to Workout Weight

1 Round

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

WOD

Yogi (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)