3/23/20 Workout

Happy Monday everyone! We know that Monday's don't quite feel like Monday's right now but at least we can all maintain a little bit of normalcy in our training. We hope that these at-home options help make your routine a little better because we truly believe in the power of movement. It has the power to relieve stress, make your day and generally make life better. So sometimes the only option we have is to just keep moving.


Start with our warm-up for the day!


2 Rounds

15 Body Good mornings

10 Plank Scap retractions (squeeze and separate)

15 Standing Calve Raises

10 Seated Russian Twist

Into,

15 Jumping Jacks

3 Rounds

7-10 Air Squats

5 Push-ups

15 Jumping Jacks

Into,

3 Rounds

2 Broad Jumps

1 Wall Walk + 10 sec Hold at the top


THEN Select your track for the day.


HOME GYM TRACK

AMRAP 15

5 Hang Power Cleans @115-135/85-95

7 HSPUs/2 Wall Walks/10 Push-ups

9 Box Jumps @24/20"


MINIMAL EQUIPMENT TRACK

AMRAP 15

7 Russian KB Swings (or) Russian Plate Swings / 6 alt DB Hang Power Clean

7 HSPUs/2 Wall Walks/10 Push-ups

9 Jumping Air Squats


BODY WEIGHT TRACK

AMRAP 15

9 Hollow Rocks

7 HSPUs/2 Wall Walks/10 Push-ups

9 Jumping Air Squats


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.


For those of you that have asked how they can support us as small business and find this helpful here is how you can donate whatever you see fit. Thank you again and let us know how we can help.

Happier. Healthier.

-BICF

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