11/19/20

Here is today's #WOD!


HOME GYM

a. Split Squats: 4 sets x8 reps

(each)


Notes:

  • building in weight or across

b. Cossack Squats: 4 sets x18 reps

Notes:

  • alternating reps

  • 16 total

Tabata :20 sec on /:10 sec transition

  • BB Thrusters

  • Hollow Rocks

  • BB Romanian Deadlifts

  • No Push Burpees over the BB

x32 Rounds


BODY-WEIGHT/FAMILY

a. Belly Lying:

  • Lying Y Raises: 3 sets x15 reps

(rest 1 minute between)

  • Lying T Raises: 3 sets x15 reps

(rest 1 min between)

  • Lying W Raises: 3 sets x10 reps w/1 sec pause @top

(rest 1 minute between)


b. Tabata :20 sec on /:10 sec transition

  • alt Single leg Deadlifts

  • alt Plank toe touches

  • Burpees

  • alt Jumping lunges

x32 Rounds (16 mins)


#missionaccomplished


Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf


Happier. Healthier.

Your friends at Black Iron CrossFit

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