WOD 07.10.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

30 Seconds

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike



WARM UP GAME

Musical AbMats

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MOVEMENT PREP (15:00 – 30:00)

ABMAT SIT-UPS

5 Slow AbMat Sit-ups (Emphasize Breathing Rhythm)

5 AbMat Sit-ups



DOUBLE UNDERS

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

EMOM 5-8: 20-30 Seconds of Double Under Practice (Rest Until the Top of the Minute)

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PRACTICE ROUND (30:00 – 35:00)

1 Round

5 Calorie Assault Bike

10 Double-Unders

10 AbMat Sit-Ups

WOD

Double Header (Time)

Buy-In: 35/25 Calorie Assault Bike

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups