Monday, November 29, 2010

Fort Myers CrossFitTB- Tues. 11-30-2010 WOD

Warm Up;

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle


Lunge Stretch

Leg/Hip/Calf Stretches

WOD: (Strongest person on the team starts the row)
Complete AMRAP in 40 min. of the row and core work.

Row as many calories as possible in 60 sec. Each team member must row the same number of calories as the team leader.

Team leaders’ calories will determine the number of reps performed for each exercise below.

Sit Ups

MB Trunk Rotations

SuperSet - 3 x 10
Ring Push Ups
DB Shoulder Press (increase weight each round)

WOD: for time...
1K Row
100x 135# Bench Press
***20x Air Squats Every Time You Rack***
1K Row

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