WOD 08.08.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Run Warmup

200 Meter Run



30-20-10 Seconds

Single Unders

Active Samson Click Here

AbMat Sit-ups

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MOVEMENT PREP (10:00 – 18:00)

1. Foot Locks

2. Standing Up

3. Coming Down

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ROPE CLIMB PRACTICE (18:00 – 30:00)

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DOUBLE UNDER TEACHING & PRACTICE ROUND (30:00 – 35:00)

DOUBLE UNDER TEACHING POINT

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PRACTICE ROUND

1 Round

100 Meter Run

10 Double Unders

10 AbMat Sit-ups

Gymnastics

Rope Climb

Skill Practice

Rope Climb Technique

WOD

Hip Hop (Time)

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups