3/21/20 At HOME WODs

Hey everyone, welcome to day two of our at-home WOD journey, we got a lot of feedback that you guys could use a little help on the warm-up side of things. The warm-up is crucial to your training and we always do our best to prep you for the day when we have you guys in for a class. Now that you are on your own don't forget the warm-up!


Here is what our Head Coach Chase has for you guys today!


WARM-UP

3 Rounds

15 calve raises

10 plank scap retractions

5 inch worms

Into

2 rounds

20 high knees in place

7-10 pushups

20 butt kicks in place

10 lunges

Into

1 round

5 air squats w/5 sec count down

3 burpees

5 air squats w/3 sec count down

3 burpees

5 air squats **TnG

3 burpees


The first part of our WOD for the day is working on your handstand for 10 minutes. This is another extension of you warm-up but a great time work your weaknesses. Here is a copy of our Handstand eBook to help you improve your handstands.


CLICK BELOW TO DOWNLOAD




















HOME GYM TRACK


MINIMAL EQUIPMENT TRACK


BODY-WEIGHT TRACK


Comment below with any questions and we will see you all on Monday! We will be going live on Instagram at 12pm Monday afternoon so tune in to catch up with the team at Black Iron CrossFit!


Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox.

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