WOD: November 7th, 2018

Announcements

Thursday, Nov. 8th
***12:00pm CLASS CANCELLED***

Next Bring A Buddy Day
Friday, November 9th
Buddies can join any Crossfit Class. Open gym does not apply to bring a buddy day, must be in a class ran by a Coach.

Day 24!!!
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!

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Couch Stretch 3 mins
Dynamic Pigeons x10
Sampson’s 50′
Walking Knee Tucks 50′
Walking Pigeons 50′
Lunges 50′

Strength Warm-Up.
Empty Barbel Lunges

WOD Prep (Movement Standards)
Pull-Ups
DL

Front Rack Lunges 6×4

Building to heavy set of 4:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps

WOD

Fitness
EMOM, 10 mins
6 Jumping Pull-ups
5 Deadlifts 75/55

Scaled
EMOM, 10 mins
6 Pull-ups
5 Deadlifts 155/105

RX
EMOM, 10 mins
8 Pull-ups
5 Deadlifts 225/155

Conditioning/Skill/ROMWOD

1.
Bike Conditioning
10 Sets, Not For Score:
45 Seconds Easy
15 Seconds Fast

2.
Midline
3 x 30-60 Second D-Ball Hold
3 x 20 Weighted Sit-Ups

3.
ROMWOD