Thursday, February 17, 2011

Fort Myers CrossFitTB- Fri. 2/18/2011 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

Work with a partner for each group of exercises

Group #1:

Mountain Climbers x 50 each leg

Sit Ups x 50

Group #2:

GHD Hypers x 15

Burpees x 25

Group #3:

Bear Crawl to end of room & back x 2

Squat Jumps x 30

"Air Force WOD" for Time
with 95# Bar
20x Thrusters
20x Push Jerk
20x OH Squat
20x Front Squat
***start w/ 4x Burpees and do 4x Burpees every minute on the minute until all reps are completed***

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