WOD: August 30th, 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

Labor Day Weekend Hours
September 1st
Beach WOD @ 8:30am

September 2nd
Gym Closed

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

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Side Shuffle 100′
Frankensteins 100′
Broad Jumps 50′

Core Work
3 Rounds
Plank 30 sec
Side Plank (L) 30 sec
Side Plank (R) 30 sec

WOD Prep (Movement Standards)
ROW, AD, SkiErg or Shuttle Sprint
Walking Lunges
Strick Pull-Ups, Barbell PU, or Ring Rows

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 4 RNFT
10 kipping HSPU
10 v-ups
2 rope climbs
10 min time cap

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

6 rounds, max reps
1 minute of cals or shuttle sprints
1 minute of walking lunges
1 minute of Strict Pull-Up, barbell pull up, or ring row
1 minute rest