WOD: July 25th, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Saturday, July 21st
10am Introductory Class Cancelled

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

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

Deadlift 1×8

Deadlift for load:
#1: 8 reps
*build to a heavy set of 8 for the day.

WOD

Fitness
AMRAP, 12 mins
10 box burpees
25 Power Jumps

Scaled
AMRAP, 12 mins
10 burpees
25 double unders or PJ (2-1)

RX
AMRAP, 12 mins
10 burpees
25 double unders

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Bridge w/ KB OH Ext.
Single Leg RDLs x20

Strength Warm-Up
1 Round of 10 reps each
Good mornings
Stiff Legged DLs
Barbell Rows
DL

WOD Prep (Movement Standards)
Burpess
DUs or PJs

Accessory/HIIT/ROMWOD

1.
3 sets:
10 weighted rev. grip pull-ups
20 tricep push downs

2.
For time:
50 Shuttle Sprints

3.
ROMWOD