Tuesday

IRONWOOD CrossFit – CrossFit


Warm-up

Line Drills:

200 Meter Run


Quad Stretch


Knee to Chest


Solider Kicks


Side Lunge


Cradle Stretch


Walking Samson


Walking Spidermans


3 Air Squats + Broad Jump

Metcon

Shred It (Time)

80 Double Unders 


80 Air Squats


800 Meter Run


400 Meter Bumper Plate Run (45/25)


40 Kettlebell Swings (70/53+, 53/35)


30/21 Assault Bike

Movement Substitutions Double Unders:

Cut Repetitions 


1:30 Double Under Practice 
160 Single Unders

Movement Substitutions Run:

Cut Distance 


1000 Meter Row 


60/40 Calorie Assault

Movement Substitutions Plate:

Cut Distance 


40/30 Calorie Assault, No Arms

By | 2017-09-12T17:45:16+00:00 September 11th, 2017|WOD|0 Comments

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