Fri March 7 On-Ramp to Crossfit Bootcamp- Deck of Death

Warm Up

400m Run (.25)

Walking Toe Touches

             Knee pulls

             Quad pulls

10 pass Throughs

10 push-ups

15 Bodyweight Squats

Skill/Strength 

5 min EMOM

10 Overhead Squats

Bootcamp WOD

Deck of Death

20 min cut off

Each suit represents an exercise.

Each number represents reps

Clubs: Bodyweight Squats

Hearts: Back Extensions

Diamonds: Push-Ups

Spade: Sit-Ups

Face Cards = 10 reps

Ace = 11 reps

Post WOD Stretch

Figure 4

90 degree hamstring 

Cashout

200m incline walk