Crunchy Green Health Nut

Warm Up 400m Run (.25) 10 Inchworms 15 Squats 20 Back Extensions Skill / Strength EMOM- 5 Min 30 sec wall sits  Bootcamp WOD 10 min AMRAP 3 Burpees 6 Supermans 9 Hollow Rocks Rounds: Tracey 9 Tyler 10 Julia 12  Post WOD Stretch Bike stretch 90 degree hamstring Cobra Cashout 3 Rounds 10 Assisted Pull-ups 

Wed Sept 4- WOD "HELLEN" Warm up  400m Run 20 Back Extensions 15 Flash Pushups 15 Sit ups 10 Air Squats  Skill 3 rounds 10 Ring Rows  "HELLEN" 3 Rounds for time (my personal time was 14:20) 400m Run 21 Kettle Bell Swings 12 Ring Rows   Cashout 50 Hollow Rocks

Tuesday September 3rd- WOD Warm Up 20 Back Extensions 10 Pass Throughs 10 Leg Swings (Front/back & Side/Side 50 Jumping Jacks  WOD - "LOREDO" "Loredo" 6 Rounds for time with 30 min time cap 24 Squats 24 Push ups 24 Walking Lunges 400m Run Cash Out 50 Hollow Rocks (Lay flat on the floor with arms extended over your head and rock back and forth, works out your core/abs) My personal workout time was 4 Rounds plus 24 Squats plus 24 Push ups in 30 mins.