Crunchy Green Health Nut

Bootcamp class took a field trip and joined the Crossfit Etowah class. Here's the WOD Warm up 2 Rounds 200m Run 10 Hollow Rocks 10 Supermans 5 Kipswings 10 Back extensions 10 Squats Skill/Strength  3x5 Med Ball Cleans *Work in teams of 2 Have partner hold ball in top hip/shrug WOD WOD #1 6 min AMRAP  12 Wallballs 20/14# 24 lunges *Rest 4 mins WOD #2 6 min AMRAP  12 pull-ups  12 kettle bell swings  Post WOD Stretch Butterfly       Hips, lower back, groin *use rack Cashout 800m Run

Sept 18 WOD "Elizabeth" Warm Up 800m Run Then 2 person team 40 Med Ball Cleans (14lb) Alternate every 5 reps  Skill/Strength Bench Dips progression for Ring Dips.  WOD "Elizabeth" 21-15-9 We did the RX2 21 Med Ball Cleans #14 21 Bench Dips 15 Med Ball Cleans 15 Bench Dips 9 Med Ball Cleans 9 Bench Dips (My personal time was 6:20)