WOD: July 12th, 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!!!

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
OH DBL DB or KB Carry 200′
Side Shuffle 100′
Karaoke 100′
High Knees 50′
Butt Kicks 50′

3 Rounds
30 sec Hollow Rocks
30 sec superman holds

WOD Prep (Movement Standards)
Burpees
Push ups
Sit ups
MTN Climbers
Power Jumps

WOD

AMRAP 30 mins
400m Run
20 burpees
600m run
40 push ups
800m run
60 situps
600m run
80 MTN Climbers
400m run
100 Power Jumps

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 10 mins of
Ring muscle up practice
*Advance athletes practice catching high. Other athletes set up transition turn overs such as low ring jumping ring muscle ups.

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