WOD: August 2nd, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Friday, August 3rd
Bring A Buddy Day

Saturday, August 4th
10am Introductory Class Cancelled

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

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Banded Side Shuffle 100′
Frankensteins 100′
High Knees 50′
Butt kicks 50′

Hand Stand Holds
5 Rounds
30 secs on 15 off
*scale to plank on your hands

WOD Prep (Movement Standards)
Air Squats
Push Ups
V-Ups

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 10 Min
Ring MU Practice
*if you don’t have strict MU focus on doing them without the kip.

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
4 rounds for time:
200m run
15 air squats
10 knee push-ups
15 v-ups
10 knee push-ups

Scaled
4 rounds for time:
400m run
25 air squats
10 push-ups
25 v-ups
10 push-ups

RX
4 rounds for time:
400m run
25 air squats
10 push-ups
25 v-ups
10 push-ups