Fort Myers CrossFitTB- Tues. 12-14-2010 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 5 Rounds

20 Mountain Climbers each leg + 1 sprint to end of room

Lateral Hops across Jump Rope 50 reps (25 each side)



Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)

KTE’s

GHD Sit Ups with slosh pipe

Burpees

KB Windmills

MB Rotational Slams


RidgeWOD:
Strength: Bench Press with Bands: 1 x 10, 1 x 5, 3 x 3

SuperSet: 5 x 5
HEAVY KB Floor Press (Each Arm)
HEAVY Weighted Dips

WOD: 15 Minute AMRAP
5x Burpees
2x 15ft. Rope Climbs