MONDAY

IRONWOOD CrossFit – CrossFit


Warm-up

:30 Seconds

Easy Bike/Row

Walkouts

Air Squats

Medium Bike/Row

Active Spidermans

Sit-ups

Faster Bike/Row

Active Samson

Push-ups to Down Dog

PERFORMANCE AND FITNESS

FOUR THIRTY (AMRAP – Rounds and Reps)

AMRAP 20:

30 Alternating Dumbbell Power Snatches (50/35+, 35/25)

30 Box Jumps (24″/20″)

30 Wallballs (20/14)

30 Toes to Bar

4PM TEEN/TWEEN FITNESS

4PM FOUR THIRTY (AMRAP – Rounds and Reps)

AMRAP 20:

30 Alternating Dumbbell Power Snatches

30 Box Jumps

30 Wallballs

30 Toes to Bar

By | 2017-12-03T19:15:49+00:00 December 3rd, 2017|WOD|0 Comments

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