Fort Myers CrossFitTB- Tues. 12-21-2010 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

5 Sit Ups then Sprint to end of room then complete 5 Burpees



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

Row (As many calories as possible each 20 sec.)

Jump Rope

Bear Crawl

Mountain Climbers


RidgeWOD:
Skill:
3 x 5 Good Mornings
3 x 5 Double KB Swing

WOD: 12 Rounds for time...
17x 50# KB Swings (eye level swings)
1x Rope Climb
9x 205# Deadlifts
8x 24 in. Box Jumps
4x Burpees
Finish with...
26 Calorie Row