4/18/20

Welcome back here is what we have for the day! WARM-UP

3 Rounds

20 Mountain Climbers

20 Jumping Jacks

10 Knee Pulls 

10 heel Pulls

10-8-6

Jumping Lunges

Broad Jumps

alt. side planks


HOME GYM & MINIMAL EQUIPMENT

HOME GYM TRACK Running Clock

AFAP

16 alt DB Split Snatches @50/35

16 Box Jumps @24/20”

14 alt DB Split Snatches 

14 Box Jumps 

12 alt DB Split Snatches

12 Box Jumps 

Rest 4 mins

AFAP

21 Burpees Over DB

64 DUs

15 Burpees Over DB

45 DUs

9 Burpees Over DB 

27 DUs MINIMAL EQUIPMENT TRACK Running Clock AFAP 16 Snatches 16 Box Jumps @24/20” 14 Snatches 14 Box Jumps 12 Snatches 12 Box Jumps — Rest 4 mins — AFAP 21 Burpees Over (object) 63 DUs 15 Burpees Over (object) 45 DUs 9 Burpees Over (object) 27 DUs Alternative Equipment/Movement Snatches * Double KB or DB Snatches * Alt KB or DB Snatches * Plate or Medball G2OH Box Jumps * Jumping Lunges * Mountain Climbers (double reps) DU (Jumping variations) * Jumping Double Taps * Alt. Toe Taps * Alt. Lateral Hop BODY WEIGHT TRACK

Running Clock

32 Jumping Lunges

16 Plank Wall Walks 

28 Jumping Lunges

14 Plank Wall Walks 

24 Jumping Lunges

12 Plank Wall Walks 

Rest 4 mins

50 Mountain Climber Burpee

(2 Mountain Climbers + 1 Burpee)

COACHES CHALLENGE

HS Freestanding Hold (w/wall support) :15-:20 sec on/:40 sec off

x4-5 Rounds

MOBILITY (1 minute each side)

  • Calve stretch

  • Pigeon

  • Lat stretch

  • Self hug stretch

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

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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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