THURSDAY-OPEN GYM

IRONWOOD CrossFit – CrossFit

Happy birthday Janet & Deon!

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)

“Hand Brake”

30-25-20-15-10-5:

Calorie Bike*

*After each set, 1 round of:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

By | 2017-11-30T09:15:22+00:00 November 29th, 2017|WOD|0 Comments

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