WOD 06.11.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Row

Active Spidermans

Box Step-ups (Low Box)

40 Seconds

Moderate Row

Hand on Box Mountain Climbers

Box Jumps with Step Down (Low Box)

20 Seconds

Faster Row

Frog Hops

Box Jumps with Step Down (Higher Box)

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MOBILITY (10:00 – 13:00)

Drop Ankle Stretch on Box: 30 Seconds Each Leg



Pigeon Pose on Box: 1 Minute Each Leg

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MOVEMENT PREP (13:00 – 20:00)

BOX JUMPS:

5 Step-ups Each Leg (Workout Box)

5 Pausing Box Jumps (Workout Box)*

*Emphasize the pause at the top to rest and exhale



BURPEE:

6 Slow Burpees (Emphasize Composure Breath)

3 Faster Burpees



ROW:

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

20 Seconds @ 30 Strokes Per Minute

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HEAT 1 PRACTICE ROUND (20:00 -25:00)

1 Round

100 Meter Row

5 Burpees

5 Box Jumps



HEAT 2 PRACTICE ROUND (40:00 – 45:00)

1 Round

100 Meter Row

5 Burpees

5 Box Jumps

WOD

The Good Life (Time)

3 Rounds:

500 Meter Row (35/25 Cal Bike)

12 Burpees

21 Box Jumps (24/20)