Fort Myers CrossFit TB 9-27-2011 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:

Group #1: Turkish Get Ups 5 x 2x (EACH Arm)

*Try various objects if desired (i.e. KBs, DBs, Med Balls, BBs, Slosh Pipes)

After each round complete 30 sec L-Sit on Rings or 1 min. various Planks (on MB, lateral Plank, feet elevated…)



Group #2: 5 x 200m. Row Intervals – (REST as desired in order to maximize effort)

After each round complete 15 x weighted Sit Ups, 15 x Leg Raises, 15 x Superman