Fort Myers CrossFitTB- Tues. 2/15/2011 WOD

Warm Up;
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD: Complete 4 Rounds each group

Group #1:

MB Rotational Slams x 20 each side

Row 200 m.



Group #2:

Run 400 m.

20 KTE’s



Group #3:

Jump Rope x 100

KB Swings x 30


RidgeWOD:
Tabata Tuesday (8 rounds, 20 on, 10 off)
1. Row
2. Jumping Pull Up
3. Double Unders

WOD: for time
50x Hand to Hand KB Swings 50#
40x Goblet Squats
30x Hand Release Push Ups
40x Hand to Hand KB Swings 50#
30x Goblet Squats
20x Hand Release Push Ups
30x Hand to Hand Swings
20x Goblet Squats
10x Hand Release Push Ups