WOD: October 4th, 2018

ANNOUNCEMENTS

Friday, October 5th
NOON CLASS CANCELLED

October 5th
Bring a Buddy Day!
*All new or existing Crossfitters are welcome to any class free of charge.

Healthy Life Style Challenge
October 15 – November 18th
#800g Challenge
*Consume 800 grams of Vegetables and fruit per day and workout at Crossfit StPete on a daily basis. MORE INFO TO COME!!!

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Walking Side Shuffle 100′
Skipping High Knees 100′
3 Push Ups + 3 AIr Squats + 3 Situps x3

DBL Tabata Planks

WOD Prep (Movement Standards)
Double Unders
Power Jumps

WOD

Fintess
RX & Scaled
For time:
40 Power Jumps
200m Sprint
(1 minute rest)
40 Power Jumps
200m Sprint
(1 minute rest)
40 Power Jumps
200m Sprint
(1 minute rest)
40 Power Jumps
200m Sprint
(1 minute rest)
40 Power Jumps
200m Sprint

RX & Scaled
For time:
40 DU’s or Power Jumps
400m Sprint
(1 minute rest)
40 DU’s or Power Jumps
400m Sprint
(1 minute rest)
40 DU’s or Power Jumps
400m Sprint
(1 minute rest)
40 DU’s or Power Jumps
400m Sprint
(1 minute rest)
40 DU’s or Power Jumps
400m Sprint

Gymnastic/ROMWOD

1.
Gymnastics, for time
6,4,2,4,6 reps of:
Unbroken strict HSPU [with abmat(s)], Box HSPU, or HR Push Ups
*if you break it up, try that set unbroken again
8 min time cap
+
Gymnastics, 7 RNFT
20 sec. L-Sit Hold
3 High Box Jumps (You choose the height)

3.
ROMWOD