4/4/20 WOD

WARM-UP

2 Rounds

15 Body Good mornings

10 Plank Toe Touches

5 Quadrupeds/T-Spine Rotations **each side

8-6-4-2

Inch Worms

Lying Knee Tucks

Kang Squats


HOME GYM & MINIMAL EQUIPMENT TRACK

A. Home Gym

20 Rounds

5 DLs @95/65

3 HPC

10 Burpees 


B. Minimal Equipment

20 Rounds

5 DLs @95/65

3 HPC

10 Burpees 


**Alternative Equipment

  • DL & HPC: DB, KB, Medball, Plate

**Alternative Movement

  • HPC: Russian Swings w/KB, MedBall, Plate, Weighted Backpack


BODY WEIGHT TRACK

C. Body Weight Only

20 Rounds

10 Reverse Walking Lunges

30ft Reverse Backward Bear Crawl

10 Burpees


Alternative Movement

Bear Crawl: 20 alt. Plank Toe Touches


**Set-up:

  • Set a starting point

  • Perform your 10 Reverse Walking Lunges

  • Lunges can be your reference point of distance

  • Once the distance of lunges are complete, drop down and perform backward bear crawl back to your original “starting point"


COACHES CHALLENGE

D. CCOD

Accumulate 5 Mins in a Sitting Split 

10 Rounds

:30 sec Wall Squat Hold

10 Sit-ups


MOBILITY (1 minute each position/side)

Pigeon pose stretch

-Front lunge start

-external face of the foot and knee on the floor

-minimum knee flexion in the rear knee

World's Greatest Stretch

-front lunge start

-the elbow that comes down should be on the same side as the foot that's upfront 

-bring the elbow down to the floor keeping it close to the ankle

-lower the elbow as far a possible

Crossed prayer

-arm stretched under the chest, palm up

-elbow to the top

-hand as far away as possible, shoulder on the ground

The prayer

-buttocks on heels and arms outstretched

-hands-on the ground

-neutral head

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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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