Thurs March 13 On-Ramp to Crossfit Bootcamp- 1 mile Bike, Bicycle crunches, run, back ext, waiters walk, push ups.

Warm Up

2 Rounds 

10 Passthroughs

10 Rev Passthroughs 

10 Romanian Deadlifts

10 Overhead Squats

Skill/Strength

5 Round TABATA

20 sec on 10 sec off

PVC OVH Squats

Bootcamp WOD

1600m Bike (1 mile)

100 Bicycle Crunches (Rx2-50 reps)

800m Run 

80 Back Extensions

400m Waiters Walk 10lbs (Rx2-5#) 

             (8 laps= 4 w/ Right Arm+ 4 w/ Left)

40 Flash Push-ups 

Post WOD Stretch

2 Rounds of 30 sec holds

Seated knee hugs

Cashout 

Practice Pull-up 

Progressions

Times:

Donna K 19:57

Julia 22:05

Monica 23:14

Erin 22:17

Trish 22:08

Lisa 24:12

Tracey 23:50

Mauri 33:29