Friday Feb 21 On-Ramp to Crossfit Bootcamp- wallballs, lunges, pullups, kettle bell swings.

Bootcamp class took a field trip and joined the Crossfit Etowah class.

Here's the WOD

Warm up

2 Rounds

200m Run

10 Hollow Rocks

10 Supermans

5 Kipswings

10 Back extensions

10 Squats

Skill/Strength 

3x5

Med Ball Cleans

*Work in teams of 2

Have partner hold ball in top hip/shrug

WOD

WOD #1

6 min AMRAP 

12 Wallballs 20/14#

24 lunges

*Rest 4 mins

WOD #2

6 min AMRAP 

12 pull-ups 

12 kettle bell swings 

Post WOD Stretch

Butterfly 

     Hips, lower back, groin

*use rack

Cashout

800m Run