Pages

Tuesday, February 4, 2014

Feb 3rd On-Ramp to Crossfit Bootcamp- Burpees & Bench Dips


Warm Up
400m run (.25)
20 Body Weight Squats
Walking Toe Touches
Walking Quad pulls
10 Push Ups

Skill / Strength
5 min EMOM
30 sec Wall sits

Bootcamp WOD
Rx 10-9-8-7-6-5-4-3-2-1
Rx2 10-8-6-4-2
Burpees
Bench Dips

Post WOD Stretch
Figure 4
Bike Stretch
Cobra

Cashout
400m Walk w/ Incline (3.5)

Times:
Mark Rx   12:38
Trish Rx    11:22
Erin Rx     12:00
Julia Rx     7:04
Tyler Rx   10:33
Carol Rx2 7:58
Tracey Rx 7:48