4/23/20



WARM-UP 3 Rounds

10 Plank Shoulder taps

20 Mountain Climbers 

10 Glute Bridges

3 Rounds

5 Kang Squats

10 Cossacks Squats

10 Plank Wall Walks/2 Wall Walks/30ft BKWD Bear Crawl

WOD OPTIONS HOME GYM TRACK EMOM x12

Min 1 :30 seconds Handstand Walks

Min 2: 10 Back Squats @115-155/85-105

2 min transition

EMOM x12

Min 1 :30 sec MAX DB Box Step overs @24/20” @50/35 (double)

Min 2 :45 second Plank Hold (weight for those who can)


Alternative Movement

Handstand Walk 

  • :30 seconds of wall walks

  • :30 seconds of backward bear crawl

MINIMAL EQUIPMENT TRACK EMOM x12 Min 1 :30 Handstand Walks Min 2: 10-12 Weighted Squats — 2 min transition — EMOM x12 Min 1 :30 sec MAX Weighted Box Step overs Min 2 :45 sec Plank Hold (weight for those who can) Alternative Equipment/Movement Handstand Walk

  • :30 seconds of wall walks

  • :30 seconds of backward bear crawl

Squats & Step overs

  • DBs. KBs, Medball, Plate, Odd Object

BODY WEIGHT TRACK EMOM x12 Min 1: :30 seconds Handstand Walks Min 2: :30 sec of Air Squats — 2 min transition — EMOM x12 Min 1: :30 sec of Lateral Lunges Min 2: :45 second Plank Hold (weight for those who can) Alternative Movement Handstand Walk

  • :30 seconds of wall walks

  • :30 seconds of backward bear crawl

COACHES CHALLENGE 50-40-30-20-10

Alt plank hip dips **Rest :60 second between

MOBILITY

  • Hip opener

  • Self hug stretch

  • Child's pose

  • Scorpion

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. Follow @blackironcf and tag us with the hashtags #blackironcf #supportyourlocalbox 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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