TRACETOBER 13

IRONWOOD CrossFit – CrossFit


Warm-up

:20 Seconds

Jumping Jacks 


Active Spidermans


Walkouts

Single Unders 


Active Samson 


Push-up to Down Dog

Single Unders 


Air Squats 


Single Leg Unloaded Romanian Deadlifts

-13 Burpees together-

Skill

SQUAT THERAPY: Wall Squat

Power Clean

PERFORMANCE AND FITNESS

Double or Nothing (Time)

3 Rounds:


75 Double Unders


50 Air Squats


15 Power Cleans (135/95)

Movement Substitutions

Reduce Reps 


1:00 Double Under Practice 


150 Single Unders

4PM TEEN/TWEEN FITNESS

4PM DOUBLE OR NOTHING (Time)

3 Rounds:


150 Single Unders


50 Air Squats


15 Power Cleans

By | 2017-10-12T20:15:16+00:00 October 12th, 2017|WOD|0 Comments

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