4/24/20



WARM-UP 20 Calve Raises

16 Knee Pulls

20 Jumping Jacks

16 Heel Pulls

20 Plank Toe Touches

16 Figure Fours

AMRAP 8

100m Run

10 Scap Retraction

10 Glute Bridges

1 Push w/downward dog + 2 Shoulder taps into Downward Dog x5 reps 

WOD OPTIONS HOME GYM TRACK For Time

400m Run

10 Pull-ups

7 T2B

10 Snatches @ 115-135/80-95

400m Run

10 Pull-ups

7 T2B

7 Snatches

400m Run

10 Pull-ups

7 T2B

4 Snatches 

400m Run

10 Pull-ups

7 T2B

1 Snatch

MINIMAL EQUIPMENT TRACK 4 Rounds 400m Run 10 Pulls 7 T2B/V-ups 10 KB Swings @ 70/53 Alternative Equipment/Movement Pulls * Ring Rows * Elevated Rows * Bent of weighted Rows T2B * V-ups * Lying Knee Tucks * Sit-ups KB Swings * DB-Medball-Plate Swings * DB Snatches BODY WEIGHT TRACK 4 Rounds

400m Run

10 Scap Retractions

10 V-Ups/Lying Knee Tucks

7 Burpee Broad Jumps

COACHES CHALLENGE :30-:45 second Side Plank Hold **each/Rest :60 seconds once both sides are complete

x4-5 Rounds

MOBILITY

  • Single leg hamstrings stretch

  • Calve stretch

  • Front rack fixer

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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