Fort Myers Crossfit TB Tues 7-5-2011 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



WOD: For time!!


50 KTE”s

Run 400m

50 Sit Ups

50 MB trunk Rotation

Run 800m

50 Sit Ups

50 MB trunk Rotation

Run 400m

50 KTE’s


RidgeWOD:
"Dirty Thirty" For Time
30x 50# Double KB Swings
30x Wall Balls
30 Calorie Row
30x 4-Count Mt. Climbers
30x Walking Lunges
30x Double Unders
30x 45# Zercher Squats
30x Hand Release Push Ups
30x 24in. Box Jumps
30x 35# DBs Ground to Overhead