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