Fort Myers CrossFit TB Fri 5/4/2012 WOD:

WOD:

Run 400m, 600m, 800m, 1 mile   (After each run complete:)

Row 200m

Bear Crawl down & Burpee Broad Jump back


Plank Hand Walk Ups

Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit




CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit




CrossFit Warm Up:


WOD #1:
3 Rounds each exercise


Bear Crawl Down Room & Burpee Broad Jump Back
Plate Trunk Rotations x 15 each side
Med Ball Slams x 20
Sit Ups x 25
200 m. Row


WOD #2:


2 Rounds each exercise


Ladder Drills (2 x each drill before moving to next exercise)
1-Arm Strict Press w/DB's x 10 left, 10 right
Deadlift x 15
Overhead Plate Carry to back fence and back
Kettlebell Swings x 20