WOD 10.31.19

Announcements

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 20:00)

Partner Rowling



30 Seconds

Active Spidermans Click Here

Active Samson Click Here

Push-up to Down Dog Click Here

Air Squats

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MOVEMENT PREP + REHEARSAL (20:00 – 35:00)

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

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WOD (35:00 – 60:00)

WOD

Goat Day (No Measure)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

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Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

WOD

Bell Pepper (AMRAP – Reps)

AMRAP 20:

250 Meter Row

12 Double Kettlebell Deadlifts (70’s/53’s)

2 Rope Climbs

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KETTLEBELL DEADLIFTS

Rx: (70’s/53)

MRx: (53’s/35’s)