3/25/20 HOME WOD
Here is your workout for the day!
WARM-UP
20 alternating Toe Raise
20 Toe Raises
20 High Knee Pulls
20 Quad Pulls
5-7 Inch Worms
20 High Kicks
10/10 Worlds Greatest stretch
Then
20 seconds of work followed by 10 seconds of rest of the following
High Knees
Butt Kicks
Side Shuffles
Karaoke Shuffles
High Knee Skips
Plank toe touches
Then
Jog for 2 minutes or 400m
THEN Select your track for the day.
HOME GYM TRACK
4 Rounds (3 minutes each)
Run 400m (or) 1:30-2:00 minutes
MAX Strict Pull-ups with the remaining time
**RESTING 2 minutes between rounds
MINIMAL EQUIPMENT TRACK
4 Rounds (3 minutes each)
Run 400m (or) 1:30-2:00 minutes
MAX Strict Pull-ups (or) Bent Over Rows with the remaining time
**RESTING 2 minutes between rounds
BODY WEIGHT TRACK
4 Rounds (3 minutes each)
Run 400m (or) 1:30-2:00 minutes
MAX Alt Plank Toe Touches with the remaining time
**RESTING 2 minutes between rounds
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