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Friday, February 28, 2014

Mon. Feb 24 On-Ramp to Crossfit Bootcamp - KB Swings and Burpees

I've been sick this whole week so I have not been able to make it to the Box. But my friend Trish has been sending me the WODs.
Here is the one from Monday Feb 24th. Enjoy!

Warm Up
3 Rounds
10 Back Extensions
2 Burpees

3 Rounds
10 Passthroughs
5 Pushups

Skill/Strength
3 Rounds
5 Push Press

Bootcamp WOD
WOD #1
21-15-9
KB Swings
Burpees

Times:
Trish 8:54
Debbie 9:05
Carol 8:39


Baseline (for Bootcampers who had not already done the baseline)
10 min AMRAP

5 Push ups
10 Sit ups
15 Squats

Tines:
Nina 8:30
Donna 8:17
Tw 9:03
Monica 8:33
Mark 9:18
Sue 10:27
Lisa 11:25
Diana? 10:30
Sara 12:07
Erin 10:42

Post WOD Stretch
90 degree stretch
Bike stretch

Cashout
2 laps Farmers Carry 25#/10#
*10 Burpee Penalty if drop plates.