WOD 11.06.19

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 – 12:00)

40 Seconds

Double Under Practice

Down Dog

Easy Bike



Double Under Practice

Up Dog

Moderate Bike



Double Under Practice

Active Dive-bombers

Faster Bike



*Partners Rotating Through 3 Stations

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MOBILITY (12:00 – 15:00)

Couch Stretch: 1 Minute Each Side



Calf Stretch on Post: 30 Seconds Each Side

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MOVEMENT PREP (15:00 – 25:00)

DOUBLE UNDERS

30 Seconds Right Hand Spin

30 Seconds Left Hand Spin

30 Seconds Both Hands Spin

30 Second Single Unders

30 Seconds Double Under Practice

Movement Subs

Reduce Reps

45 Seconds of Practice

75 Single Unders (1.5x)



ABMAT SIT-UPS

10 Slow Sit-ups

5 Faster Sit-ups



BIKE

Each Partner:

20 Second Bike Sprint

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PRACTICE ROUND (25:00 – 30:00)

1 Round

15 Double Unders

10 AbMat Sit-ups

5 Calorie Bike

*Next Athlete Starts After Athlete In Front Finishes Double Unders

WOD

My Fitness Pals (Calories)

Teams of 3

5 Rounds:

Minute 1: 50 Double Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Bike

Minute 4: Rest

*Score is Total Bike Calories