WOD 11.02.19

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)

Warmup Run

400 Meter Run



30 Seconds

Inchworm to Push-up

PVC Lat Stretch

Hollow Hold



Inchworm to Push-up

PVC Straight Leg Swings (15s Each Side)

Superman Hold



Inchworm to Push-up

PVC Pass Throughs

PVC V-Ups

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MOBILITY (12:00 – 15:00)

Pike Stretch: 1 Minute



Straddle Stretch: 1 Minute



Chest Stretch: 30 Seconds Each Side

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TEACHING (15:00 – 25:00)

TOES TO BAR

10 Scap Pull-ups Click Here

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

5 Toes to Bar



Movement Subs

Reduce Reps

Toes as High as Possible

Knees to Chest or Waist



BURPEES

5 Straight Arm Burpees

5 Burpees

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PRACTICE ROUND (25:00 – 30:00)

1 Round

100 Meter Run

5 Toes to Bar

5 Burpees

0830 Partner WOD

Tip Toe (Time)

Teams of 3

For Time:

200 Meter Run, 63 Toes to Bar, 63 Burpees

200 Meter Run, 54 Toes to Bar, 54 Burpees

200 Meter Run, 48 Toes to Bar, 48 Burpees

200 Meter Run, 36 Toes to Bar, 36 Burpees

200 Meter Run, 27 Toes to Bar, 27 Burpees

200 Meter Run, 18 Toes to Bar, 18 Burpees

200 Meter Run, 9 Toes to Bar, 9 Burpees