Black Iron CrossFit4/27/20
WARM-UP 20 Walking Calve Raises
15 Jumping Jacks
20 Toes Raises
15 Jumping Jacks
200m Run
—
10 Body Goodmornnings
5-7 Push-ups
10 Kang Squats
5-7 Push-ups
—
AMRAP 3
2/1..4/2..6/3..etc Ascending Ladder
Air Squats
Burpees
HOME GYM TRACK 5 Rounds of:
300m Run
3 Rounds
5 Thrusters @115-135/85-95
5 Burpee over BB
**3-4 min rest between rounds
MINIMAL EQUIPMENT TRACK 5 Rounds of:
300m Run
3 Rounds
5 Thrusters
5 Burpee Over
**3-4 min rest between rounds
Alternative Equipment/Movement
Run
:45-1:15
Thruster
DB/KB (double)
DB/KB Single arm x6 reps **3/3
Medball or Plate
Burpees
Complete over an object
BODY WEIGHT TRACK 5 Rounds of:
3 Rounds
10 Jumping Air Squats
5 Burpee
Into,
300m Run
**3-4 min rest between rounds
**Complete 3 Rnds of Squats and Burpees then perform a 300m run. Once returning from the run rest 3-4 minutes and complete 4 more rounds
COACHES CHALLENGE Option 1:
50 HSPUs AFAP
Option 2:
10 Wall Walks AFAP
Option 3:
50 Push-ups AFAP (changing hands position every rep)
*check our Instagram Stories for the Coaches Challenge of the day!
MOBILITY Pigeon pose stretch (1 min each)
-front lunge start
-external face of the foot and knee on the floor
-minimum knee flexion in the rear knee
Seated piriformis stretch: (30 sec each)
-Crossed leg, flat foot
-knee pulled to the opposite shoulder
-back straight
Calf stretch: (30 sec each)
-toes against the wall
-leg stretched, heel as close as possible to the wall
-push your hips forward against the wall
Single-arm Lat stretch (1 min each)
-core engaged
-hand placed high against the wall
-head pushed forward
-back flat
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