WOD 08.13.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Bike

Push-up to Down Dog

Banded Pull-Aparts



Moderate Bike

Front Plank

Banded Pull-Aparts



Faster Bike

Shoulder Taps

Banded Pull-Aparts



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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MOVEMENT PREP (12:00 – 20:00)

STRICT PULL-UPS

10 Scap Pull-ups

1-3 Strict Pull-ups



BENCH PRESS & PUSH-UPS

10 PVC Standing Bench Press

5 Push-ups

5 Empty Barbell Bench Press

Weightlifting

Bench Press

Build to Heavy 3

WOD

Swole Cycle (AMRAP – Reps)

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

Tabata: 8 Rounds of :20 On / :10 Off