FRIDAY

IRONWOOD CrossFit – CrossFit

HAPPY BIRTHDAY ANN C.


Warm-up

:30 Second

Rotating Through Partners

Easy Bike 


Walk outs 


Active Spidermans

Medium Bike 


Side Lunge


Active Samson

Faster Bike 


Air Squats 


Push-up to Down Dog

PERFORMANCE AND FITNESS

FREE BIRD (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53+, 53/35)

7/5 Calorie Bike

7 Burpees

Teammates complete full rounds, then switch.

One goal today: get your buddy on the kettlebell. Having a great sense of urgency when moving through this triplet will get teams the most rounds possible. With a 1:2 work to rest ratio, athletes will feel recovered by the time it is their turn.

4PM TEEN/TWEEN FITNESS

4PM FREE BIRD (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings

3 Calorie Bike

7 Burpees

Teammates complete full rounds, then switch.

By | 2017-11-30T19:45:37+00:00 November 30th, 2017|WOD|0 Comments

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