WOD: July 10th, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

Every Saturday!!!
Free Introductory to Crossfit WOD @ 10am
– Everyone is Welcome

Friday, July 13th
Next Bring A Buddy Day!
– Family, Friends, & Co Workers are all Welcome!

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bird Dogs x20
Inchworm w/ 3 Push-Ups x5
Bridge w/ KB x20

Tabata (8 rounds 20 on 10 off
Lat Activation’s

Wod Prep (Movement Standards)
DB Front Rack Lunges
Double Unders or Power Jumps
T2B, Modified T2B or Knee Raises

WOD

Fitness
5 Rounds:
1 Minute – Front Rack Dumbbell Lunges (20’s/10’s)
1 Minute – Power Jumps
1 Minute – Modified T2B or Knee Raises
1 Minute – Rest

Scaled
5 Rounds:
1 Minute – Front Rack Dumbbell Lunges (35’s/25’s)
1 Minute – Double Unders or Power Jumps
1 Minute – Modifited T2B
1 Minute – Rest

RX
5 Rounds:
1 Minute – Front Rack Dumbbell Lunges (50’s/35’s)
1 Minute – Double Unders
1 Minute – T2B
1 Minute – Rest

Gymnastic/Skill/ROMWOD

1.
Gymnastics, HS development
Accumulate 3 mins of static HS hold.
*Advance athletes, accumulate 5 minutes
*10 min time cap

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD