WOD 07.05.2019

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 – 12:00)

Partner Rowing

For Time:

10 Rounds of “Rowling”

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MOBILITY (12:00 – 15:00)

Couch Stretch: 90 Seconds Each Side

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MOVEMENT PREP (15:00 – 30:00)

ROW

Establish Catch Position With Gap

30 Seconds Easy Row



AIR SQUATS

15 Second Squat Hold Below Parallel

10 Pausing Air Squats (In the Bottom for 1 Second)

5 Air Squats (In the Bottom)



SANDBAG CLEANS

With Lighter Weight:

10 Deadlifts

5 Sandbag Cleans



Build to Workout Weight



5 Sandbag Cleans

WOD

Encore (Time)

3 Rounds:

750 Meter Row

50 Air Squats

10 Sandbag Cleans

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Wreck Bag Cleans

Rx: (70/50)

MRx: (50/35)