Sunday, January 30, 2011

Fort Myers CrossFit TB- Mon. 1/31/2011 WOD

Warm Up:

Shoulder Stretches


Front Squats



Push Ups (Hand release on bottom)

Core Lift: Back Squats 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: AMRAP in 15 min.

10 Lunges each leg

Run to 41 & back

10 Squat Jumps

Conventional Deadlift: work up to 5 sets of 5x @ 85%

WOD: 5 Rounds - 3 minutes each round for AMascentsAP
15 ft. Rope Climb - REST 3 Minutes between Rounds

Auxiliary Work: 5 Rounds Superset
10x HEAVY DB Row
3x Body Blaster
2x Sprint Start

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