Fort Myers CrossFitTB- Fri. 12-24-2010 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


Hurdles x 2 each drill

Sprint to 41

Ladder Drills x 2 each drill

50 Jump Ropes

Box Jumps x 5

10 Burpee Pull Ups or 20 Burpees


RidgeWOD:
TABATA: 8 Rounds 20 seconds on, 10 seconds off
Squats
Leg Raises
Jump Squats
Leg Lifts (hold 6 inches off the ground)
Squats
Trunk Rotations
Jump Squats
Plank Holds