Thursday, February 24, 2011

Fort Myers CrossFitTB- Fri. 2/25/2011 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

(60 sec. work, 30 sec. rest)

Group #1:

KB Swings

Leg Raises

Group #2:

Plank Box hand step ups

Row (as many calories as possible in 60 sec.)

Group #3:

Burpee Broad Jumps

Plank Walk down room

"Karen" for Time
150x 20# Wall Ball Shots

Durability: 10 Rounds Not for Time
7x Toes Through Rings
30 seconds L-Sits

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