WOD: July 19th, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

Saturday, July 21st
10am Introductory Class Cancelled

Monday, July 23rd
12pm Class Cancelled

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

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

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
RDL’s x20
Windmills x20
Bear Crawl 50′
Crab Walk 50′
Shuttle Sprints x10

4 Rounds
Swing Development (slow & controlled)
30 on 30 off

WOD Prep (Movement Standards)
Run, Row, Ski, AD
Barbell Pull-Ups or Ring Rows
Bicycle Sit-Ups

Gymnastic/Skill/ROMWOD

1.
Gymnastics WOD, for time
10 rope climbs (15′)
*EMOM 3 burpees

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

WOD

Fitness
6 Rounds for time:
200m Run, 2500m Row, 250m Ski, or 20/15 cal AD
25 Barbell Pull-Ups or Ring Rows
50 Bicycle Sit-Ups

Scaled & RX
6 Rounds for time:
400m Run, 500m Row, 500m Ski, or 25/20 cal AD
25 Barbell Pull-Ups or Ring Rows
50 Bicycle Sit-Ups