Friday Feb 28 On-Ramp to Crossfit Bootcamp- Lunges & Burpees

Warm up

10 Toe Touches

10 Figure 4

10 Quad Pulls

10 Knee Hugs

5 Inch worms

5 Spider-Man 

Skill/Strength 

Single arm DB snatch

3X10 (5 each arm)

Bootcamp WOD

150 Lunges

2 Burpees EMOM

For time

Post WOD Stretch

90 degree hamstring

Figure 4

Sprinter Stretch

Cashout

 10 Turkish get-ups

5 per side