WOD 07.02.2019

Announcements

New KidFit 6-week program starting July 10th! Wed @ 8:30am (ages 3-4) and 9:00am (ages 5-8) w/ Coach Heather. Only 10 spots available in each class! Register: https://bit.ly/2J6DUK0

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

EMOM 8

Minute 1: Easy Run (Shuttle Runs or Around Cones Inside)

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

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MOBILITY (10:00 – 12:00)

Banded Hamstring Distraction: 1 Minute Each Side

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MOVEMENT PREP (12:00 – 20:00)

RUNNING

30 Seconds Banded Run

100 Meter Run



DEADLIFTS

30 Seconds Banded Deadlifts

10 Empty Barbell Deadlifts

Weightlifting

Deadlift (Build to a heavy 3)

WOD

Sugar Daddy (Time)

21-15-9:

Deadlifts

400 Meter Run

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Deadlift

Rx: (255/155)

MRx: (155/105)