WOD 06.07.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

AMRAP 8:

50 Meter Run

Pick a Card

Card Corresponds to Warmup Movement and Number of Reps:

Hearts: Air Squats

Spades: Mountain Climbers (Each Side)

Clubs: Reverse Lunges

Diamonds: Hollow Hold Seconds

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MOBILITY (12:00 – 15:00)

Chest Stretch: 1 Minute



Kettlebell Calf Smash: 45 Seconds Each Side



Up Dog: 30 Seconds

MOVEMENT PREP (15:00 – 25:00)

BURPEES:

5 Frog Hops

5 Burpees



ABMAT SIT-UPS:

Establish Sitting Position

5 Slow Sit-ups

5 Sit-ups



KETTLEBELL SWINGS:

With a Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings



GOBLET SQUATS:

With a Lighter Weight:

Establish Bell Position

5 Pausing Goblet Squats

_

Build to Workout Weight

_

5 Kettlebell Swings

5 Goblet Squats

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PRACTICE ROUND (25:00 – 30:00)

1 Round

Draw 3 Cards

WOD

Deck of Cards (No Measure)

For Time:

52 Cards

Hearts: Kettlebell Swings

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats

Aces: 200 Meter Run

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Kettlebell:

Rx: (53/35)

MRx: (44/26)