6/22/20
Here is your workout of the day!
Strength
Front Squat: Build to a heavy double w/4 second pause @bottom
Gymnastics
6-7 mins Handstand Practice
Obstacle course
Handstand walking
Freestanding holds
Freestanding holds w/Wall Support
Shoulder Taps
Handstand Holds (belly to the wall)
METCON
5 Rounds *7-8 min
3 Hang Clean n’ Jerks @115-135/85-95
6 Burpees over BB
9 HSPUs/Hand Release Push-ups
Coaches Challenge
BB @155/105
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
Happier. Healthier.
Your friends at BICF