4/10/20

WARM-UP

16 knee to chest

16 high knee walking karaoke 

16 figure fours

16 hurdle walks

16 lunges w/torso twist **to the knee that's up

:15 sec high knees + :10 sec run

:15 sec butt kicks + :10 sec run

:10 sec shuffle (one direction) + :10 sec run

:10 sec shuffle (opposite direction) + :10 sec run

15 small hops

10 air squats

15 small hops (lateral)

10 burpees

15 small hops (front to back)

10 burpee + air squat


HOME GYM TRACK

For Time

1 Mile Run

30 Clean & Jerks @135/95

50 Burpees 


**If limited to weights, have the overhead work performed as some variation of an overhead press

MINIMAL EQUIPMENT TRACK

For Time

1 Mile Run

50 G2OH

50 Burpees 


Alternative Equipment 

  • DB

  • KB

  • Plate 

  • MedBall

  • Etc.

BODY WEIGHT TRACK

For Time

1 Mile Run

50 Forward + Reverse Lunge

50 Burpees 


COACHES CHALLENGE

Accumulate 50 Push-ups w/changing hand position on every rep


MOBILITY

Hold each position for 1 minute on each side

  • Hip opener

  • Squat opener

  • Medium pec stretch

  • Wall hinge

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HAPPY THANKSGIVING! Take some time to appreciate the ones you love and give thanks for all the blessings in your life. Happier. Healthier. Your friends at Black Iron CrossFit

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