WOD 10.30.19

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 – 10:00)

30 Seconds

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Walking Samson



Easy-Moderate Shuttle Runs

Straight Leg Kicks

Side Lunges

Walking Spidermans



Moderate Shuttle Runs

Cradle Stretch

Inchworm to Push-ups

High Skips



Moderate-Fast Shuttle Runs

Side Shuffles

High Knees

Butt Kickers

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MOVEMENT PREP (10:00 – 15:00)

ROW

30 Seconds Just Legs

30 Seconds Full Stroke



BIKE

15 Seconds Moderate

15 Seconds Fast



SHUTTLE RUNS

5 Slow Shuttle Runs

5 Faster Shuttle Runs



PRACTICE ROUND (15:00 – 20:00)

1 Round

4 Shuttle Runs

4 Calorie Bike

4 Calorie Row

WOD

Tri Sprint Intervals V2 (Time)

5 Rounds:

AMRAP 4:

30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds