Crunchy Green Health Nut

Warm up 400m Run 20 Back extensions 20 Hip Bridges 20 Walking Quad Pulls Skill/Strength 5 Inch Worms 6 Spider-Man crawls WOD 3 Rounds 200m Run 20 Lunges (10 each leg) 10 Burpees Post WOD Stretch Sprinters Stretch Cashout 3 Rounds 10 Pull ups progressions  I personally ran an extra 600m after class. 

Warm up 10 minute Max Distance on tredmill. Trish: .84 (5.0 then 6.3 to end) Erin: Julia: .96 (Me) ( I started at 5.2 and half way through switched to 6.2) Angela: .55 Charlene: .48  2 rounds 10 Pass Throughs 40ft Walking Figure 4 40ft Walking Quad Pull 40ft Walking Toe touches Skill/strength   Ring rows/Trx Bands/assisted pull-up machine. 4 rounds x 8 reps   On-Ramp WOD "Cindy" 10 min AMRAP  5 pull ups- Ring Rows 10 Push ups 15 Squats I was in round #7 when the 10 min time limit ran out. I still needed to do the last 15 squats to complete that round. Post WOD Mobility Stretch Wall Climbs (Shoulders)