Thursday, January 27, 2011

Fort Myers CrossFitTB- Fri. 1/28/2011 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

1 Mile BB Carry + 10 Squats w/BB every 50 steps (Men 65, Women 45)

Then Complete: 4 Rounds
BB Rows x 10 Increase weight each set
DB Clean N Jerk x 5 each arm Increase weight each set

Clean and Jerk Progression:
3x Clean with Log
3x Split Jerk with Fat Bar
3x Clean and Jerk with Barbell

WOD: 5 Rounds of...
20x GHD Sit Ups
5x 135# Push Press

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