4/11/20

WARM-UP

10 shoulder rotations forward 

10 shoulder rotations backward 

:30 sec heel to butt hold **each

10 body good mornings

10 toy soldier high kicks

4 Rounds

10 plank toe touches

10 reverse lunges

10 hollow rocks

5 air squats w/3 sec pause @bottom **explosive up!


HOME GYM TRACK

6 Rounds 1 Min of Work/1 min of Rest

7 Snatches @95-115/65-80

14 Weighted Sit-ups

7 Thrusters


MINIMAL EQUIPMENT TRACK

6 Rounds 1 Min of Work/1 min of Rest

7 Snatches

14 Weighted Sit-ups

7 Thruster


**Single Arm WOD

6 Rounds 1 Min of Work/1 min of Rest

14 Snatches

14 Weighted Sit-ups

14 Thruster **7 Left A./7 Right A.


Alternative Equipment/Movement

  • KB Swings

  • Double DB Snatches & Thrusters

  • Single Arm KB/DB Snatches & Thrusters. Burpees will be jumping over KB or DB

  • Odd Object G2OH & Thrusters


BODY WEIGHT TRACK

6 Rounds 1 Min of Work/1 min of Rest

14 Plank Wall Walks

7 Air Squats

7 Broad Jumps 

7 Air Squats 

14 Sit-ups


Alternative Movements:

  • Shoulder Taps (substitution for plank wall walks)

  • 14 Mountain Climbers (substitution for broad jumps)


COACHES CHALLENGE

10 Rounds

10 Hollow Rocks

:30 sec Wall Squat Hold


MOBILITY

Hold each position for 1 minute on each side

  • Quad stretch

  • Hamstring stretch

  • Scorpion

  • The prayer

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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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