WOD 07.12.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP + MOBILITY (0:00 – 15:00)

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:

1 Minute Kettlebell Ankle Stretch (Each Side)

1 Minute Kettlebell Squat Hold

1 Minute Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores

0-200: 10 Burpees + 10 Air Squats

201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats

601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats

1001+: No Penalty

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MOVEMENT PREP (15:00 – 25:00)

KETTLEBELL SWINGS

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

10 Russian Kettlebell Swing

5 Kettlebell Swings

Build to Workout Weight

5 Kettlebell Swings



ROW

20 Seconds Just Legs

20 Seconds Just Hips

20 Seconds Full Stroke



WALLBALLS

5 Front Squats

5 Push Press

5 Max Height Wallballs

5 Workout Height Wallballs

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PRACTICE ROUND (25:00 – 30:00)

1 Round (Each Partner)

6 Calorie Row

6 Kettlebell Swings

6 Wallballs

WOD

BFF (AMRAP – Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings

Wallballs

Partners Switch After Full Rounds

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KETTLEBELL

Rx: (53/35)

MRx: (35/25)



WALLBALLS

Rx: (20/14)

MRx: (14/10)