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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

Skill/Strength 
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 


Cashout
200m incline walk