Tuesday

IRONWOOD CrossFit – CrossFit

Happy birthday Stefan and Brandi P.!


Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

PERFORMANCE AND FITNESS

KELEN HELLY (Time)

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Wall Balls (20/14)

30 Box Jumps (24/20)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups
If unable to Run:

500/400 Meter Row

25/15 Calorie Assault Bike

By | 2017-10-24T09:30:37+00:00 October 23rd, 2017|WOD|0 Comments

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