Pages

Sunday, February 2, 2014

Jan 31 On-Ramp to #Crossfit Bootcamp WOD- Box Jumps & Burpees

Warm Up
400m Run (.25)
20 Back Extensions
10 Push Ups
10 Plow Stretches

Skill/Strength
3 Rounds
10 Romanian Deadlifts (10# DB or 45# bar)

Bootcamp WOD
100 Box Jumps (for time)    Rx2: 200 Stepups
EMOM - 2 Burpees

*EMOM= Each Minute On the Minute

Times:
Tracey 8:16
Julia 8:24
Donna 8:54
Lisa 9:23
Carol 8:25

Post WOD Stretch
Bike Stretch
Sprinter Stretch
Calf Stretch

Cash Out
20 Russian Twists
30 Flutter Kicks