Fort Myers CrossFitTB- Fri. 2/18/2011 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 4 Rounds each group

Work with a partner for each group of exercises


Group #1:

Mountain Climbers x 50 each leg

Sit Ups x 50



Group #2:

GHD Hypers x 15

Burpees x 25



Group #3:

Bear Crawl to end of room & back x 2

Squat Jumps x 30

RidgeWOD:
"Air Force WOD" for Time
with 95# Bar
20x Thrusters
20x SDLHP
20x Push Jerk
20x OH Squat
20x Front Squat
***start w/ 4x Burpees and do 4x Burpees every minute on the minute until all reps are completed***