Thursday, April 14, 2011

Fort Myers CrossFitTB- Fri. 4/15/2011 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

WOD: Work in teams of 2-4 per rower. One person rows while the rest of the team does the core exercises. Once the person rowing finishes the required distance the next team member will begin rowing. Each team member must row each distance and complete each core exercise before moving to the next exercise.

Row 100 m. + Sit Ups
Row 200 m. + Mountain Climbers
Row 300 m. + MB Rotational Slams
Row 400 m. + Leg Raises
Row 500 m. + Burpees

Skill: Superset
KB Snatch 3 x 5x
Handstand Push Ups 3 x 10x

21, 18, 15, 12, 9, 6, 3
70# KB Swings
30in. Box Jumps

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