3/24/20 HOME WOD

Here is your workout for the day!


WARM-UP

2 Rounds

12-16 Arm Swing Crossovers (across the chest)

12-16 Arm Swings (hip to overhead)

12-16 Mountain Climbers

12-16 Supermans

-Then

3 Rounds

12 Shoulder Taps

6 No Push Burpees

12 Lying Knee Tucks


THEN Select your track for the day.


HOME GYM TRACK

21-15-9-3

Snatches @ 95/65 (Coaches Challenge 115/85)

Toes to bar (or) Sit-ups


MINIMAL EQUIPMENT TRACK

21-15-9-3

Ground to overhead (DB, KB, Plate or Medball)

Sit-ups


BODY WEIGHT TRACK

21-15-9-3

Glute Bridges

Burpees

Sit-ups


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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