WOD 10.29.19

Announcements

The next “Free Bring a Friend Day” will be Fri, Nov. 15th!
Brave Like Bruce Fundraiser: November 9TH, 2019 at 8:30AM-11:30AM ($20 entry fee per person) Pay at event or Venmo to Username: HeatherDarrington before.

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Plate Hops



Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead



Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats



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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MOBILITY (12:00 – 15:00)

Banded Hamstring Stretch: 45 Seconds Each Side



Banded Lat Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 25:00)

AIR SQUATS

5 Slow Air Squats

5 Air Squats



DOUBLE UNDERS

20 Seconds Jumps (No Rope)

20 Seconds Faster Singles

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

90 Single Unders (1.5x)

60 Seconds of Practice



PUSH JERKS

10 Second Dip Hold

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STRENGTH (25:00 – 40:00)

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PRACTICE ROUND (40:00 – 45:00)

1 Round

5 Push Jerks

10 Air Squats

15 Double Unders

Weightlifting

Push Jerk (Build to a heavy set of 3. )

WOD

Bruiser (AMRAP – Reps)

AMRAP 12:

15 Push Jerks

30 Air Squats

60 Double Unders

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Rx: (115/85)

MRx: (85/60)