top of page


Here is today's #WOD!


A1) Lateral Weighted Box Step-ups: 4 sets x6-8 reps

A2)Toe Elevated DB RDLs: 3-4 sets x9-12 reps


4 Rounds (NFT)

:20-:45 sec Banded Lateral Plank Holds (each)

10-16 DB Renegade Rows (total)

:20-:45 sec KB Front Rack Wall Sit Hold

1 Min Bike Sprint (calorie count)

Rest 2-3 mins between Rounds

Stay positive and have fun! You are on your way to a happier, life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf

Happier. Healthier.

Your friends at Black Iron CrossFit

13 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page