Monday, June 6, 2011

Fort Myers Crossfit TB Tues. 6/07/2011 WOD

Tuesday 6/7/2011 WOD:
Warm Up:
4x Jog
4x Run
2x High Knees
2x Butt Kicks
2x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
Run Form and Technique - 10 Minutes
400m. Run 1x - REST 2 Minutes
200m. Sprint 2x - REST 2 Minutes

6x 20 Yards Sprint + Ladder Work


RidgeWOD:
Warm Up: Row 1000m (moderate pace)

WOD: "The Seven" 7 Rounds of 7 for Time
7x HSPU
7x 135# Thrusters
7x KTEs
7x 245# Deadlift
7x Burpees
7x 70# KB Swings
7x Pull Ups

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