Fort Myers CrossFitTB- Tues. 1/4/2011 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


CrossFit & Thoroughbred Youth Athletics 2010



WOD:
Complete 4 Rounds each group


Group #1:

Small red sled push with 45 lbs. – 90 lbs. down & back

Jump Rope 50 reps



Group #2:

Row 700 m.

50 Mountain Climbers each leg



Group #3:

Farmers Carry to back of Stevie Tomato’s Sports Page & Back

50 Weighted Sit Ups


RidgeWOD:
Strength: Work to 1RM Bench Press

Stamina: 5 Rounds (NOT for time)
3x Bench Press @ 95% 1RM
15x Bench Press @ 135#
4x Sprint Starts

WOD: 4 Rounds for Time
3 Rounds of "Cindy"
Row 250m.