Fort Myers CrossFitTB- Tues. 12-28-2010 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 4 Rounds each group

Group #1:

MB Rotational Slams x 20 each side

Row 200 m.



Group #2:

Run 400 m.

20 KTE’s



Group #3:

Jump Rope x 100

KB Swings x 30