WOD 08.15.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

With A Partner

400 Meter Medicine Ball Run



1 Minute

Partner Sit-ups

Partner Lateral Throws

Partner Chest Passes

Partner Squat Throws

Partner Alternating Slams



Performed with Light Weight Medicine Ball

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MOVEMENT PREP (12:00 – 20:00)

TOES TO BAR

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar



WALLBALLS

With Lighter Medicine Ball:

5 Front Squat

5 Push Press

5 Wallballs

With Workout Weight Medicine Ball:

3 Thrusters

3 Wallballs

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PRACTICE ROUND (20:00 – 25:00)

1 Round

100 Meter Run

5 Toes to Bar

50 Meter Wreck Bag Run

5 Wallballs

WOD

Wreck Trek (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Sand Bag Run

15 Wallballs

200 Meter Run

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SAND BAG

Rx: (50/35)

MRx: (35/25)

WALLBALLS

Rx: (30/20)

MRx: (20/14)