4/6/20

WARM-UP

15 glute bridges

10 burpees **stepping down & up

15 supermans

20 toe raises

3 Rounds

15 jumping jacks

10 mountain climbers

5 split squats **each leg

3 Burpees

HOME GYM & MINIMAL EQUIPMENT TRACKS

For Time

Buy-in,

90 DUs

9 Rounds

9 KB Swings @53/35

9 DB Burpees

Cash-out,

90 DUs


Alternative Equipment

  • KB

  • DB

  • Plate

  • Odd Weighted Object 


Alternative Movement

  • Hang BB Snatches (BB only)

  • Single or Double DB Swings

  • Plate Swings

  • Odd Object Swings

  • Jumping Jacks

  • Jumping Double Taps

  • Toe touches to Object


B. Minimal Equipment

Same as HG WOD


**Alternative Equipment/Movement

  • Plate Swings & Burpees onto Plate

  • Burpees and KB Swings wearing a vest

  • Burpees over object (no access to DBs or vest)

  • DB Swings & DB Burpees

  • Single DB Only: 10 alt. Hang DB snatches & alt. DB DLs

BODY WEIGHT TRACK

For Time

Buy-in,

90 (Jumping Variations)

9 Rounds

18 Jumping Lunges 

9 Push-up + Burpee

Cash-out,

90 (Jumping Variations)

COACHES CHALLENGE

Accumulate 5 min Plank Hold

**Can be performed as weighted, athletes choice

MOBILITY

One minute each movement and each side

  • Pigeon

  • Calf Stretch (against the wall)

  • Pec Stretch

  • Wall Hinge

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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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