WOD: October 17th, 2018

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!

Day 3!!!
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. CHALLENGE STARTS MONDAY!

Next Bring A Buddy Day
Friday, November 9th

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Walking Knee Tuck 50′
Walking Pigeon 50′
Wall Roll Outs
Pass Throughs x20
OH Server Squats x15

Strength Warm-Up.
Snatch Progression + OH Squats

WOD Prep (Movement Standards)
Hang Squat Snatch

Snatch Complex

Every 90 secs x 6
1 Squat Snatch + 2 OH Squats

WOD

Fitness
“High Roller”
3 Rounds:
400 Meter Run
21 OH Squats (45/25)

Scaled
“High Roller”
3 Rounds:
600 Meter Run
21 OH Squats (60/40)

RX
“High Roller”
3 Rounds:
600 Meter Run
21 OH Squats (75/55)

Gymnastic Conditioning/Skill/ROMWOD

1.
Gymnastic Conditioning
21-18-15-12-9:
Ski Erg Calories
Kipping Handstand Push-ups

2.
Skill
Rounds, 3NFT
DB Reverse Lunges x 8-10 reps each leg
Weighted Pistols x 2-3 reps
– rest 2 mins –
3.
ROMWOD