WOD: November 10th, 2018

Announcements

Day 27!!!
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!

WOD

Fitness
“Cement Mixer”
7 Rounds, On the 3:00
200 Meter Run
12 Modified Toes to Bar or Knee Raises
Score is slowest round

Scaled
“Cement Mixer”
7 Rounds, On the 3:00
300 Meter Run
12 Modified Toes to Bar
Score is slowest round

RX
“Cement Mixer”
7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar
Score is slowest round

Gymnastic/Accessory/ROMWOD

1.
Strict muscle up work

3 rounds:
30 sec false grip ring hang
Then, accumulate 10 sets:
1-3 x strict ring mu turnovers without dip at top

*See Coach for scaling options

2.
Accessories, 5 RNFT
Bent Over Barbell Row x 6-8 reps
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg
Rest 45 seconds
wall walks x 2-4 reps
Rest 45 seconds

3.
ROMWOD