Pages

Saturday, February 8, 2014

Feb 7 On-Ramp to Crossfit Bootcamp-WOD "Kelly"


Warm Up
50 ft walking : 
Toe Touches
Figure 4
Quad pulls
Knee hugs

Skill/ Strength
2 Rounds
20 sec hold in bottom of Wallball position 10#

WOD
1/2 "Kelly"
5 Rounds
200m Run
15 Wall Balls 10#/14#
15 Box Jumps/Step ups

Times:
Donna 14:50
Trish 15:21
Julia 15:03
Carol 16:33
Tracey 15:24
Barb 15:52

Past WOD Stretch
90 degree stretch ( hamstring)

Cashout
2 min plank hold