WOD 06.13.19

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Teams of 2 Relay

AMRAP 8:

25’ AbMat Overhead Walking Lunge (Right Arm)

5 AbMat Sit-ups

25’ AbMat Overhead Walking Lunge (Left Arm)

Other Parter: Dumbbell Front Rack Hold (35’s/25’s)

——————————————

MOBILITY (12:00 – 25:00)

Couch Stretch: 1 Minute Each Side

——————————————

MOVEMENT PREP(12:00 – 25:00)

ABMAT SIT-UPS:

5 Butterfly AbMat Sit-up

5 Knees Forward AbMat Sit-ups



WALKING LUNGES:

50’ Walking Lunge (Hands Free)

~Movement Substitutions~

30 Reverse Lunges or Box Step-ups (Can Be Easier on the Knees)



DUMBBELL POWER CLEANS:

Performed With Lighter Weight:

10 Deadlifts (Light Touch to Ground)

5 Clean Pulls

10 Second Front Rack Hold (Quarter Squat)

5 Hang Power Cleans

5 Power Cleans

——————————————

PRACTICE ROUNDS (25:00 – 35:00)

1 Round

50′ Walking Lunge (No Weight)

10 AbMat Sit-ups

5 Dumbbell Power Cleans

Build to Workout Weight

1 Round

25′ Walking Lunge (No Weight)

5 AbMat Sit-ups

5 Dumbbell Power Cleans

WOD

Pharmacy (Time)

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans

——————————————

Dumbells

Rx: 50’s/35’s

MRx: 35’s/25’s