Fort Myers CrossFitTB- Tues. 2/22/2011 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



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:
Skill:
Clean and Jerk Progression - 3 Rounds Not For Time
3x w/ Log Press
3x w/ Double Wide Bar
3x w/ 155# Barbell

WOD: for time
10,9,8...3,2,1x - 135# Cleans
1,2,3...8,9,10x - Burpees over the Bar