Jan 20 On-Ramp to Crossfit Bootcamp WOD- "KARISSA"

Warm up

2 Rounds

20 Back Extensions

15 Squats

10 Push-ups 

5 Inchworms

Skill/Strength

1 min plank 1 min rest

4 min

WOD -"KARISSA"

4 Rounds

20 Jump Squats

15 Sit-ups 

10 Burpees

250 m Run (.17)

My personal score 19:13

Teammates:

Tyler 23:41

Tracey 23:52

Trish 24:00

Carol 28:00

Post WOD

90 degree hamstring stretch

Cobra

Sprinter Stretch

Quad pulls

Cashout

100 Flutter kicks