Fort Myers CrossFitTB- Tues. 3/1/2011 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:
KB Shuttle Runs
10-KTE’s
Group # 2:
Farmers Carry to 41 & Back (DB’s, KB’s or plates)
Run 800 m.


RidgeWOD:
"Annie" for time...
50x-40x-30x-20x-10x
Double Unders
Sit Ups

Interval Row: 300 meters - REST 1:00 in between rounds x 4

Interval Run: 41 and Back - REST 45 seconds in between rounds x5