WOD 05.31.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Moderate Bike

Active Samson

30 Seconds

Faster Bike

Mountain Climbers

15 Seconds

Sprint Bike

Burpees

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MOVEMENT PREP (10:00 – 15:00)

WEIGHTED STRICT PULL-UP:

10 Scap Pull-ups

8 Ring Rows (1 Second Hold At Top)

1-3 Strict Pull-ups

1-3 Light Weighted Pull-ups

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REHEARSAL (27:00 – 30:00)

1 Round

3 Calorie Assault Bike

6 Burpees

3 Calorie Assault Bike

Gymnastics

Weighted Strict Pull-ups (Weight)

Build to heavy set of 3

WOD

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees