Pages

Saturday, February 8, 2014

Feb 6 On-Ramp to Crossfit Bootcamp- Run, sit-ups, Flash Push-ups

Warm Up
200m Run (.13)
10 Pass Throughs
10 Reverse Passthroughs
10 Romanian Deadlifts
10 Flash Push ups

Skill/Strength
EMOM
30 sec plank hold

Bootcamp WOD

800m Run/Walk/Eliptical (.50)
80 Back Extensions

400m Run (.25)
40 Sit ups

200m Run (.13)
20 Flash Push ups


Post WOD Stretch
Bike Stretch
Cobra Stretch

Cashout
50 Hip Bridges

Times:
Trish 14:09
Tracey 14:09
Donna 14:57
Tyler 18:34
Carol 19:40
Julia 13:40
Monica 19:34
Lisa 18:00