Fort Myers CrossFitTB- Fri. 2/25/2011 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

(60 sec. work, 30 sec. rest)



Group #1:

KB Swings

Leg Raises



Group #2:

Plank Box hand step ups

Row (as many calories as possible in 60 sec.)



Group #3:

Burpee Broad Jumps

Plank Walk down room


RidgeWOD:
"Karen" for Time
150x 20# Wall Ball Shots

Durability: 10 Rounds Not for Time
7x Toes Through Rings
30 seconds L-Sits