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Thursday, March 6, 2014

Wed March 5 On-Ramp to Crossfit Bootcamp- kettle bells, farmers carry,Burpees

Warm Up
2 Rounds

200m Run
10 Back extensions
10 Spider Mans
5 Inch worms

Skill/Strength
3 Rounds
10 Kettle Bell Swings
Increase in weight w/ each round

Bootcamp WOD
3 Rounds for time

20 KBS     26#/10#
10 Burpees
100m Farmers Carry (2 laps)   25#/10#

Times:
Carol: 15:36
Erin: 15:35
Tyler 12:38
Barb 11:15
Tracey: 11:05
Julia 10:59

Post WOD Stretch
Bike stretch (Lower back)
Wrist stretches

Cashout 
Pull ups
2 rounds max effort