WOD: September 12th, 2018

Announcements

Friday, Sept. 14th
2nd Friday Social
TIme: 6:15pm
Location: Crossfit StPete
Cornhole Tournament, Cold Beverages, Snacks, Music, & Prizes!!!

September 22nd
Beach WOD

September 23rd
Buti Yoga @ Crossfit StPete (FREE!)
10:15am

Nutritional Challenge
Oct. 1st
800g/Macro Challenge
More info to come.

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Wall Rollouts x20
Bridges w/ KB x20
Lunges 50′
Walking Side Lunges 50′
Pass throughs x20

Strength Warm-Up
OH Squats
Snatch Balance
High Hang Snatch
Hang Snatch
Snatch

WOD Prep (Movement Standards)
T2B or Modified T2B
DB Lunges

Squat Snatch 10×1

EMOM for 10 mins:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
*ascending in weight

WOD

Fintess
For time:
22-18-12 reps
dumbbell lunges 20/10
Modified T2B or Knee Raises

Scaled
For time:
22-18-12 reps
dumbbell lunges 35/25
Modified T2B

RX
For time:
22-18-12 reps
dumbbell lunges 50/35
T2B

Accessory/Core/ROMWOD

1.
Rounds, 5NFT
10 Single Arm Up Right Rows (L&R)
10 Single Arm Shoulder Press (L&R

2.
Midline Conditioning
3 Rounds For Time:
100 Double-Unders or Power Jumps
25 GHD Sit-ups

3.
ROMWOD