WOD: October 9th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Inchworm w/ 3 Push-Ups x5
Side Lunges x20
Situps x20
Supermans x20
Lat Activations x15
Beat Swing x15

Tabata Midline
20 Secs hollow rock
10 Secs Superman
— 30 sec rest —

Wod Prep (Movement Standards)
Double Unders or Power Jumps
C2B PUs, PUs, or Jumping C2B PUs
Push-Ups
AIr Squats

WOD

Fitness
“Tread Water”
For Time:
1500m Row, SkiErg, 50/35 cal AD, or 1200m Run
200 Power Jumps
10 Rounds of “ Jumping C2B Cindy”
(5 Jumping C2B Pull-ups, 10 Push-ups, 15 Air Squats)

Scaled
“Tread Water”
For Time:
2k Row, Ski, 75/60 cal AD or 1 mile run
150 Double Unders (PJ: 2-1)
10 Rounds of “Cindy”
(5 Pull-ups, 10 Push-ups, 15 Air Squats)

RX
“Tread Water”
For Time:
2k Row, Ski, 75/60 cal AD or 1 mile run
150 Double Unders
10 Rounds of “Chest to Bar Cindy”
(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

Announcements

Push Press Switch from Mindbody
Please update your new Push Press account as soon as possible. All members should have received an email asking you to finish setting up your account. Push Press will be the new way you pay for your membership and how you check in to Classes. Thanks!

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!!!

Gymnastic/Body Armor/ROMWOD

1.
Gymnastics, 3 RNFT
7 pistols (alternating)
20 false grip hold on rings
15m HS Walk or 2 walk Walks

2.
Body Armor
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between

3.
ROMWOD