WOD 07.08.19

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)

1 Minute

Active Spidermans

Glute Bridges



40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)



30 Seconds

Push-up to Down Dog

Slow Air Squats



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)

Table Top Stretch: 1 Minute



Cossack Squats: 1 Minute

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MOVEMENT PREP (12:00 – 25:00)

RING DIPS

10 Second Top Position Hold

10 Second Bottom Position Hold

5 Negative Ring Dips

3 Ring Dips



SQUAT CLEANS

5 Hang Muscle Cleans

.

3 Hang Power Cleans

3 Hang Squat Cleans

.

5 Squat Cleans

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PRACTICE ROUND (37:00 – 45:00)

2 Rounds

3 Squat Cleans

3 Ring Dips

Weightlifting

Squat Clean

Heavy single

WOD

Elizabeth (Time)

21-15-9:

Squat Cleans

Ring Dips

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SQUAT CLEANS

Rx: (135/95)

MRx: (95/65)