Fort Myers CrossFitTB- Fri. 12-17-2010 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:


Complete 6 Rounds

Sprint to 41 then back pedal back to bldg.

Row 500 m.

Burpee Broad Jumps down room


RidgeWOD:
WOD: Complete all of the following in any order you choose for time...
BUY IN: Row 2500 Meters
THEN:
100x Barbell Zurcher Squats
100x 35# Plank Rows (Total)
100x 20# Ball Slams
100x 24in. Box Jumps