WOD: August 23rd, 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

Labor Day
September 3rd
8am & 9:15am WOD only.
*all other classes cancelled

WOD

Fitness & Scaled
AMRAP, 30 mins
3 Wall Walks
30 DU’s or 60 Power Jumps
30m prowler push, sled pull, or sandbag carry
30 Mtn Climbers
30 Russian Plate Twist 25/10

RX
AMRAP, 30 mins
30′ HS Walk
30 DU’s
30m prowler push, sled pull, or sandbag carry
30 Mtn Climbers
30 Russian Plate Twist 35/25

Gymnastic/ROMWOD

1.
Gymnastics, 3 RNFT
10 ring dips, Dips, or Bench Dips
15 Strict T2B or Modified Strict T2B
20 Side Planks (1 ea side)

2.
ROMWOD
#warrior

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Side Shuffle 100′
Shuttle Springs x10

DB Warm-Up
Shoulder Press
Lunges
Goblet Squat
Cossack Squats

WOD Prep (Movement Standards)
HS Walk or Wall Walks
Double Unders or Power Jumps
Mtn Climbers
Russian Plate Twist