Tuesday, April 12, 2011

Fort Myers CrossFit TB- Wed. 4/13/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


Core Work: Push Press 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)


WOD:

Dips x 4 x 10 (or) Practice HSPU’s 5 x 5

Practice Strict Pull Ups or Kipping Pull Ups 10 x 5

RidgeWOD:
Skill: 7 Rounds of Push Press
3x Push Press EVERY 90 Seconds @ 85% of 1RM

WOD: 12 Minute CAP
Run 2 Laps
with time remaining...
AMREPs of 75# Shoulder to Overhead
* 12x GHD Sit Ups with EVERY rack or drop of the bar *
Score = TOTAL Reps

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