Fort Myers CrossFitTB- Fri. 12-3-2010 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:

400 m. Sprint timed!

(Rest 2 min.)


*Do the same 400 m. sprint two times (800 m.)

Multiply your 400 m. time by 2. This is the time you need to complete the 800 m. sprint in.

(Rest 5 min.)


*Do the same 400 m. sprint three times (1200 m.)

Multiply your 400 m. time by 3. This is the time you need to complete the 1200 m. sprint in.

(Rest 5-10 min.)


Once your sprints are finished then complete 4 Rounds of:

60 sec. Planks

10- GHD Hypers

10- KTE’s


RidgeWOD:
Push Press: 5 x 3 (increase weight each round)

WOD: Teams of Two -
BUY IN: 80x Overhead Walking Lunges with 25# Plate

1 Team Member -
400m. Row
1 Team Member - MAX Rounds of...
7x Shoulder to Overhead 95#
5x Pull Ups

*Teammates switch after 400m. row - each member rows three times (total 2400 meters)
**Score = Total rounds of shoulder to overhead/pull ups