Pages

Friday, January 17, 2014

Jan 16 On-Ramp to Crossfit Bootcamp WOD- Farmers Carry & Run

Warm Up
 2 Rounds

10 Walking Toe Touches
10 Back Extensions
10 Passthroughs

Skill/Strength
4 Rounds
 
10 Kettle Bell Swings


WOD
3 Rounds for Time
 
400 m Run (.25)
200 m Farmers Carry 25/10  (Four laps around inside perimeter of gym)
20 Kettle Bell Swings


My Personal time for the WOD was 22:31
I used two 25lb plates for the farmers carry and a 20lb dumbell for the kettle bell swings.
 
Post WOD Stretch
90 Degree Stretch
      Hamstrings
Wrist Stretch