WOD 11.04.19

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Row

Active Samson + Air Squat

Medicine Ball Squat Hold



45 Seconds

Moderate Row

Active Spiderman + Hamstring

Squats with Medicine Ball



30 Seconds

Faster Row

Child’s Pose on Ball

Medicine Ball Thrusters

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MOVEMENT PREP (10:00 – 15:00)

ROW

15 Second Catch Position Hold

15 Second Moderate Row

15 Seconds Fast Row



WALLBALLS

5 Pausing Front Squats

5 Push Press

5 Wallballs

WOD

Open Concept (AMRAP – Rounds and Reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

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WALLBALLS

Rx+: (30/20)

Rx: (20/14)

MRx: (14/10)