Feb 7 On-Ramp to Crossfit Bootcamp-WOD "Kelly"

Warm Up

50 ft walking : 

Toe Touches

Figure 4

Quad pulls

Knee hugs

Skill/ Strength

2 Rounds

20 sec hold in bottom of Wallball position 10#

WOD

1/2 "Kelly"

5 Rounds

200m Run

15 Wall Balls 10#/14#

15 Box Jumps/Step ups

Times:

Donna 14:50

Trish 15:21

Julia 15:03

Carol 16:33

Tracey 15:24

Barb 15:52

Past WOD Stretch

90 degree stretch ( hamstring)

Cashout

2 min plank hold