SANDY’S 70!!!!!

IRONWOOD CrossFit – CrossFit

HAPPY BIRTHDAY MOM!!!!!!


LET’S DO SEVENTY BIRTHDAY BURPEES TODAY!!!

Warm-up

GROUP WARMUP

:30 Seconds

Slow Row 


Slow Bike

Medium Row


Medium Bike

Active Spidermans


Active Samson 


Push-up to Down Dog


Air Squats 


Walkouts

Barbell Warmup

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Press


5 Stiff-Legged Deadlifts


5 Front Squats


completed with empty barbell

PERFORMANCE AND FITNESS

POWER DOWN (2 Rounds for reps)

Part #1

AMRAP 5:

15/12 Calorie Row

15 Power Snatches (95/65+, 75/55)

12/9 Calorie Row

12 Power Snatches (95/65+, 75/55)

9/7 Calorie Row

9 Power Snatches (95/65+, 75/55)

Rest 5:00

Part #2

AMRAP 5:

15/12 Calorie Assault Bike

15 Power Clean and Jerks (95/65+, 75/55)

12/9 Calorie Assault Bike

12 Power Clean and Jerks (95/65+, 75/55)

9/7 Calorie Assault Bike

9 Power Clean and Jerks (95/65+, 75/55)

4PM TEEN/TWEEN FITNESS

4PM POWER DOWN (2 Rounds for reps)

Part #1

AMRAP 5:

10 Calorie Row

15 Power Snatches

6 Calorie Row

12 Power Snatches

4 Calorie Row

9 Power Snatches

Rest 5:00

Part #2

AMRAP 5:

10 Calorie Assault Bike

15 Power Clean and Jerks

6 Calorie Assault Bike

12 Power Clean and Jerks

4 Calorie Assault Bike

9 Power Clean and Jerks

By | 2017-10-22T20:00:19+00:00 October 22nd, 2017|WOD|0 Comments

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