WOD: July 18th, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

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

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

Friday, August 10th
Friday Night Lights
Location: Crossfit 727

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Wall Rollouts x20
Pass Throughs x20

Warm-Up Primer
5 Good Mornings (empty bar)
5 Shoulder Press
10 Supermans
10 Squat Jumps

Strength Prep w/ empty barbel
Push Jerks

WOD Prep (Movement Standards)
Back Squats
DUs or PJs

Push Jerk 5×1

Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
*Build to a heavy single. Log your heaviest five reps.

WOD

Fitness
Alternating Tabata x 8 Minutes:
Back Squat 35/25
Power Jumps

Scaled
Alternating Tabata x 8 Minutes:
Back Squat 45/35
Double Unders or Power Jumps

RX
Alternating Tabata x 8 Minutes:
Back Squat 45/35
Double Unders
*take bar from the ground

Accessory/HIIT/ROMWOD

1.
4 rounds, not for time:
10 db good mornings
10 db rows (ea arm)
10 pistols (ea leg)

2.
Death by 20m Shuttle Sprints

3.
ROMWOD