11/24/20

Here is today's #WOD!


HOME GYM

Pull-ups: strict x(2) reps + kipping the same amount of reps completed by strict pull-ups

x4 sets

(2-3 mins between sets)


5 Rounds

5 Glute Bridges

5 Single Leg Glute Bridges (each)

15 Hollow Rocks


For Time

30 KB Swings @53/35

27 T2B

24 KB Swings

21 T2B

18 KB Swings

15 T2B

12 KB Swings

9 T2B

6 KB Swings

3 T2B


BODY-WEIGHT/FAMILY

5 Rounds

5 Glute Bridges

5 Single Leg Glute Bridges (each)

15 Hollow Roxks


For Time

30 Plank Toes Touches

27 Burpees

24 Plank Toes Touches

21 Burpees

18 Plank Toes Touches

15 Burpees

12 Plank Toes Touches

9 Burpees

6 Plank Toes Touches

3 Burpees


#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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