Feb 6 On-Ramp to Crossfit Bootcamp- Run, sit-ups, Flash Push-ups

Warm Up

200m Run (.13)

10 Pass Throughs

10 Reverse Passthroughs

10 Romanian Deadlifts

10 Flash Push ups

Skill/Strength

EMOM

30 sec plank hold

Bootcamp WOD

800m Run/Walk/Eliptical (.50)

80 Back Extensions

400m Run (.25)

40 Sit ups

200m Run (.13)

20 Flash Push ups

Post WOD Stretch

Bike Stretch

Cobra Stretch

Cashout

50 Hip Bridges

Times:

Trish 14:09

Tracey 14:09

Donna 14:57

Tyler 18:34

Carol 19:40

Julia 13:40

Monica 19:34

Lisa 18:00