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Friday, January 24, 2014

Jan 24 On-Ramp to #Crossfit Bootcamp WOD- Lunges, Burpees

Warm Up
400m run
20 Back Extensions
20 Body weight squats 
10 Inchworms
walking toe touches
Walking quad pulls

Skill/Strength
EMOM (Each Minute On the Minute)- 5 min
15 Push press 5 lbs

WOD
150 Walking lunges.           Rx2: Squats
2 Burpees every 25 lunges

Times:
Lisa 12:17
Donna 12:24
Julia 8:12
Trish 9:33
Carol 14:32
Tracey 7:45

Post WOD Stretch
3rd World Squat
Sprinters stretch

Cashout
3 Rounds
10 Hollow Rocks