Black Iron CrossFit4/15/20
Welcome back here is what we have for the day! WARM-UP
2 Rounds 12 Calve Raises 12 Jumping Jacks 12 Toes Raises 12 Mountain Climbers — 2 Rounds 4 inch worms 8 Toy Soldiers/High Kicks 4 Push-ups w/downward dog 8 alt supermans — 4 Rounds 100m Run 3 Burpees 5 Jumping Air Squats
HOME GYM & MINIMAL EQUIPMENT
HOME GYM TRACK Running Clock
Every 4 Mins
400m Run
x3
Into,
Every 3 Mins
10 C2B/Pull-ups
10 Thrusters @95/65
x3 Rounds
Into,
Every 2 Mins
200m Run
x3 Rounds
Into,
Every Minute
12-15 Burpees over BB
x3 Rounds MINIMAL EQUIPMENT TRACK Running Clock
Every 4 Mins
400m Run
x3
Into,
Every 3 Mins
10 (Pulls)
10 Thrusters
x3 Rounds
Into,
Every 2 Mins
200m Run
x3 Rounds
Into,
Every Minute
12-15 Burpees over (object)
x3 Rounds
Alternative Equipment/Movement
Thrusters
KB, DB, Plate
Medball performed as WB to a target 9ft-10ft
Single-arm x7 reps **each side
Pull-ups:
Ring Rows (feet elevated for those who can)
Elevated rows (feet elevated for those who can)
Bent over BB Rows
Single-arm Rows x7 reps **each side
Running
400m: 1:30-2 mins
200m: :40-:60 sec
BODY WEIGHT TRACK
Running Clock
Every 4 Mins
400m Run
x3
Into,
Every 3 Mins
10 Plank Toe Touches
15 Air Squats
x3 Rounds
Into,
Every 2 Mins
200m Run
x3 Rounds
Into,
Every Minute
12-15 Burpees (Lateral Hops)
x3 Rounds
COACHES CHALLENGE
HS Hold Complex: :6-10 HS Shrugs + :10-:15 sec Hold
x4-5 Rounds
MOBILITY (1 minute each side)
Calve stretch
Squat opener
Medium pec stretch
Wall hinge
Mission accomplished! Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Tag us @blackironcf with the hashtags #blackironcf #supportyourbox. Happier. Healthier. Your friends at BICF