SUNDAY FUNDAY-OPEN GYM

IRONWOOD CrossFit – CrossFit

Warm-up

Open Gym (No Measure)

Self Warm up.

Performance or Fitness. Skill work, cardio only Metcon.

OR

Make up a missed workout, work on skill, mobility, strength, Olympic movements, gymnastics or create your own WOD.

Thursday’s

8:15-10:15 AM

5:00-6:30 PM

Sunday’s

10:00 AM-11:00 AM

You can come at any time during the open gym hours. You do not have show up by start of open gym and you don’t have to do late burpees!!!

Metcon

Metcon (Time)

“Cinder Block”

For Time:

10 Strict Pull-ups, 15/12 Calorie Bike

10 Strict Pull-ups, 15/12 Calorie Bike

10 Strict Pull-ups, 15/12 Calorie Bike

20 Push-ups, 15/12 Calorie Bike

20 Push-ups, 15/12 Calorie Bike

20 Push-ups, 15/12 Calorie Bike

30 Air Squats, 15/12 Calorie Bike

30 Air Squats, 15/12 Calorie Bike

30 Air Squats, 15/12 Calorie Bike

By | 2017-12-02T17:45:27+00:00 December 2nd, 2017|WOD|0 Comments

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