Thursday, March 13, 2014

Fri March 7 On-Ramp to Crossfit Bootcamp- Deck of Death

Warm Up
400m Run (.25)
Walking Toe Touches
             Knee pulls
             Quad pulls
10 pass Throughs
10 push-ups
15 Bodyweight Squats

5 min EMOM
10 Overhead Squats

Bootcamp WOD

Deck of Death
20 min cut off

Each suit represents an exercise.
Each number represents reps

Clubs: Bodyweight Squats
Hearts: Back Extensions
Diamonds: Push-Ups
Spade: Sit-Ups

Face Cards = 10 reps
Ace = 11 reps

Post WOD Stretch
Figure 4
90 degree hamstring 

200m incline walk