5/14/20



WARM-UP 2 Rounds

15 Body Good mornings

10 Plank Shoulder Taps

5 No Push Burpees

AMRAP 6

5 Push-ups w/downward dog

10 Sit-ups

10 Lunges

100m Backward Run

HOME GYM TRACK 4 Rounds

6 No Push Rebounding Burpees

5 Clean n’ Jerks @95/65

4 No Push Rebounding Burpees

30ft Walking Lunge Thruster @95/65

2 No Push Rebounding Burpees

10 Cal Bike

**Rest 3-4 mins between Rounds

MINIMAL EQUIPMENT TRACK 4 Rounds

6 No Push Rebounding Burpees

5 Clean n’ Jerks 

4 No Push Rebounding Burpees

30ft Walking Lunge Thruster 

2 No Push Rebounding Burpees

10/8 Cal Bike (Mono-structural)

**Rest 3-4 mins between Rounds

Alternative Equipment/Movement

CnJ/Lunge Thrusters

  • DB/KB Double @50/35

  • DB/KB Single alternating...Thrusters alternating 15ft/15ft

  • Medball/Plate G2OH x10 Reps


Mono-Structual

  • 10/8 Cal Row 

  • 8/7 Cal Echo bike

  • 12/10 Cal Bike Erg

  • 10/8 Cal Ski Erg

  • 100m Run

BODY WEIGHT TRACK 4 Rounds

6 No Push Lateral Rebounding Burpees

30ft Bear Crawl

30ft Walking Lunge

4 No Push Lateral Rebounding Burpees

30ft Bear Crawl

30ft Walking Lunge 

2 No Push Lateral Rebounding Burpees

20 Mountain Climbers

**Rest 3-4 mins between Rounds

COACHES CHALLENGE Complete:

400m Walking Lunge

STRENGTH Accumulate 20 Turkish Get-Ups

MOBILITY Wall hinge (1 min)

Both arms high on the wall, keep your back flat and head neutral. Push head through the arms


Squat opener (1 min)

Rest your back on the wall, deep squat stance, open the knees with the elbows.


Pigeon pose (30 sec each)

The external part of foot and knee on the floor, the other leg back.

Keep your chest high


Tricep stretch (30 sec each side)

one hand crosses behind the head, the other grabs elbow and pushes it down

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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