5/15/20



WARM-UP 2 Rounds

15 Calve Raises

15 Toe Raises

10 Heel Pulls

10 Figure Fours

2 Rounds

20 Mountain Climbers

15 Jumping Jacks

10 Split Squats **each side

5 V-ups/Lying Knee Tucks

2 Rounds

5 Air Squats

10 Jumping Lunges

HOME GYM TRACK AMRAP 10

8 T2B

8 Box Jumps @30/24"

Rest 2 mins

Tabata :20 Seconds on/:10 Seconds off

Pistols

x8 Rounds

MINIMAL EQUIPMENT TRACK AMRAP 10

8 T2B

8 Box Jumps @30/24"

Rest 2 mins

Tabata :20 Seconds on/:10 Seconds off

Pistols

x8 Rounds


Alternative Equipment/Movement

T2B

  • V-ups

  • Lying Knee Tucks

  • Lying Leg Raises


Box Jumps

  • Elevated surface

  • Jumping Air Squats to Knee Tuck


Pistol

  • Weighted Step Ups

  • Weighted Lunges

  • Weighted Squats

BODY WEIGHT TRACK AMRAP 10

8 V-ups

8 Broad Jumps

Rest 2 mins

Tabata :20 Seconds on/:10 Seconds off

Pistols

x8 Rounds


Alternative Movement

V-ups

  • Lying Knee Tucks

  • Lying Leg Raises


Pistol

  • Weighted Step Ups

  • Weighted Lunges

  • Weighted Squats

COACHES CHALLENGE AFAP

20 Wall Walks

STRENGTH Snatch: building to a single for the day

**No forcing weight

MOBILITY Quad stretch (1 min each)

Bring one foot back, keep the other one straight, start bringing your back as close to the floor as you feel comfortable with.


Lying knee hug (both, 1 min)

Bring both knees up to your chest, wrap your arms around them. 


Supine scorpion (30 sec each)

Body facing up, bring one knee up to your chest, grab knee with the opposite hand, and push it laterally towards the floor. 

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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