Mon March 17 On-Ramp to Crossfit Bootcamp -Baseline

Warm Up 

2 Rounds

10 Pass Throughs

10 Reverse Passthroughs 

10 Romanian Deadlifts

10 Overhead Squats

Skill/Strength

Weight in + Body Fat %

Add points

WOD

Baseline

10 min AMRAP 

15 Squats

10 Sit-ups 

5 Push-ups 

Post WOD Stretch

2 Rounds

30 sec hold both legs

Seated knee hugs

Cashout

800m Run

Or 30 Burpees if no green (st pattys day)

( I opted to do the Burpees instead of running, even though I was wearing green socks)

Baseline Scores

HEAT #1

Julia 9 rnds + 26 reps

Trish 9 rnds + 16 reps 

Monica 8 rnds + 25 reps

Christine 7 rnds + 22 reps

Alisa 7 rnds 

Aja 7 rnds

HEAT # 2

Mauri 6 rnds

Carmen 7 rnds + 25

Erin 8 rnds

Carol 6 rnds + 25

Brenda 5 rnds

Madison 7 rnds + 25

Tracey 11 rnds