Fort Myers CrossFit TB- Mon. 2-7-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


Core Work: Back Squat 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)



WOD: Complete 5 Rounds

Box Step Ups Weighted x 10 each leg

Pull Ups x 10

Wall Ball Shots x 10


RidgeWOD:
Strength:
Back Squat: work up to 3 sets of 3x @ 90%

Bench Press: work up to 3 sets of 3x @ 90%

WOD: 3 Rounds Not For Time
3x Bench Press @ 90% of 3RM
8x L-Pull Ups
Jingle Jangle: 30 secs. for 10 yard suicide

Auxiliary Work:
1. 3 x 10x Barbell Lunges (each leg)
2. 3 x 10x Pistols (alternating legs)
3.3 x 3x HSPU