Fort Myers CrossFitTB- Fri. 1/7/2011 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


6am Group Deadlifting

Jean: 345 lb. Deadlift
Easy Weight!

WOD:

Complete 4 Rounds each group

Work with a partner for each group of exercises

(60 sec. work, 30 sec. rest)



Group #1:

KB Swings

Leg Raises



Group #2:

Plank Box hand step ups

Row (as many calories as possible in 60 sec.)



Group #3:

Burpee Broad Jumps

Plank Walk down room


RidgeWOD:
SKILL: Pull Up Progression
2x Weighted Pull Ups
4x Strict Pull Ups
6x Kipping Pull Ups

WOD:
5 Minute AMRAP
10x 40# KB Swings
10x 27in. Box Jumps
REST 2 Minutes
5 Minute AMRAP
10x 75# Thrusters
10x 75# SDLHPs
REST 2 Minutes
5 Minute AMRAP
10x 35# Dumbbell Push Press
10x Burpees