WOD: November 8th, 2018

Announcements

Thursday, Nov. 8th
**NOON 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 25!!!
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!

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
High Knees 100′
Butt Kicks 100′
karaoke 100′

Gymnastic
5 x ME Tempo Pull-Ups 3130

Workouts
ROMWOD (Warrior)
WOD
Barbell Club

WOD

Conditioning
3 Rounds:
3 Minute AD, Row, Ski, or Shuttle Sprint
2 Minute AD, Row, Ski, or Shuttle Sprint
1 Minute Burpees
Rest 2 Minutes Between Rounds

Gymnastic Conditioning/Odd Object/ROMWOD

1.
Gymnastics, “death by”
T2B
*1 on the first minute, 2 on the second, 3 on the third, etc.. until reps cannot be completed in a minute

2.
Yoke Carry + Sled Push
10 Sets
50ft Yoke Carry @ 2.5 x BW
100ft Prowler Push @ BW

3.
ROMWOD