Jan 23 On-Ramp to #Crossfit Bootcamp #WOD- 21-15-9 wallballs, Russian twist, Burpees

Warm up

2 Rounds

10 Passthroughs 

10 Reverse Passthroughs 

10 Back Extenions

10 overhead squats 

10 Spider-Man crawls

Skill/Strength

5 Rounds

5 sumo deadlifts high pulls (10#, 16#, 26# or 36#)

WOD

21-15-9

21 Wallballs (8# or 10#)

21 Russian twist 10#

21 Burpees

15 Wallballs (8# or 10#)

15 Russian twist 10#

15 Burpees

9 Wallballs (8# or 10#)

9 Russian twist 10#

9 Burpees

Cashout

25 Bench dips

Post WOD Stretch

Sprinters stretch

Cobra/ plow

Figure 4

Bicycle stretch

Shoulder stretch

Toe touch

Times:

Lisa 13:33

Julia 7:50

Tracey 8:11

Trish 12:30

Tyler 9:19

Carol 11:11