Thursday, March 3, 2011

Fort Myers CrossFitTB- Fri. 3/4/2011 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:
MB Rotational Slams x 20 each side
Mountain Climbers x 50 each leg

Group #2:
Row 100 m. sprint
Jump Rope x 100

Group #3:
Jump Squats x 25
Sprint to 41 & Back

RidgeWOD: 1RM Testing Week
Bench Press: work to 1RM
***REST as NEEDED***
Front Squat: work to 1RM

"Wittman" 7 Rounds for time...
15x 50# KB Swing
15x 95# Power Clean
15x 24in. Box Jump

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