Monday, January 10, 2011

Fort Myers CrossFitTB- Tues. 1/11/2011 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

Complete 4 Rounds each group

Group # 1:

KB Shuttle Runs

Group # 2:

Farmers Carry to 41 & Back (DB’s, KB’s or plates)
Run 800 m.

Skill Work (Practice):
1. Handstand Push Ups: 20 minutes (include handstand holds)
2. Muscle Up Progressions: 12 minutes (include shoot thrus)

Auxiliary Work: 5 Rounds NOT for time...
10x Ring Push Ups
7x Ring Dips

Core Work: Collect 2 Minutes of EACH
GHD Slosh Bar Trunk Rotations
Hollow Rock

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