WOD 11.07.19

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

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

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1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

WOD (35:00 – 60:00)

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COOL DOWN

Quad Foam Rolling: 1 Minute Each Side

Thoracic Foam Rolling: 1-2 Minutes

Lats Foam Rolling: 1 Minute Each Side

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

Zig Zag (AMRAP – Reps)

AMRAP 20:

2 Shuttle Runs

2 Calorie Row

2 Air Squats

4 Shuttle Runs

4 Calorie Row

4 Air Squats



Up By 2’s Until Finish