WOD: August 14th, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Crossfit StPete ReGrand Opening
August 25th, 9am – 12pm
Fundraiser for St Pete Free Clinic
Music by DJ 2RILL
WOD at 9am & 9:45am

Beach WOD
Sept. 1st @ 9:30am

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bridge w/ KB x20
Inchworm w/ 3 Push-Ups x5
Single Leg RDLs x20

3 Rounds
Hollow Hold 30 sec
Superman Hold 30 sec

Kipping Practice
Lat Activations
Swing Development
Beat swing
Pull- Ups
T2B or Modified T2B

Wod Prep (Movement Standards)
C2B Pull-Ups
Pull- Ups
T2B or Modified T2B

WOD

Fitness
AMRAP 4:
21 Cals (Row, Ski, AD, or Shuttle Sprints)
21 Modified Burpees (no push up)
21 Jumping Pull-ups
rest 4 minutes
AMRAP 4:
15 Cals (Row, Ski, AD, or Shuttle Sprints)
15 Modified Burpees
15 Modified T2B
rest 4 minutes
AMRAP 4:
9 Cals (Row, Ski, AD, or Shuttle Sprints)
9 Modified Burpees
9 Jumping Pull-ups

Scaled
AMRAP 4:
27/21 Cals (Row, Ski, AD, or Shuttle Sprints)
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Cals (Row, Ski, AD, or Shuttle Sprints)
21 Burpees
21 Modified Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Cals (Row, Ski, AD, or Shuttle Sprints)
15 Burpees
15 Pull-ups

RX
AMRAP 4:
27/21 Cals (Row, Ski, AD, or Shuttle Sprints)
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Cals (Row, Ski, AD, or Shuttle Sprints)
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Cals (Row, Ski, AD, or Shuttle Sprints)
15 Burpees
15 Pull-ups

Gymnastic/Skill/ROMWOD

1.
Gymnastics, EMOM
9 mins:
Min 1: 12/10 cal row
Min 2: 3 strict HSPU* + 3 kipping HSPU
Min 3: 40 sec plank hold
*with abmatt(s)

2.
ROMWOD