TUESDAY

IRONWOOD CrossFit – CrossFit


Warm-up

Group Warm up

Line Drills

Quad Stretch 


Knee to Chest 


Side Lunge


Soldier Kicks 


Cradle Stretch 


Walking Samson 


Walking Spiderman

200m Jog/100m Walk

Find a buddy that wants to bike or row with you. Then set up your station and grab your wall ball.

Metcon

Bringing the intensity to each interval today.

Our stimulus calls for high power output in each interval. If we believe that the calories listed above would take us over 1:00 in duration, let’s scale them down just enough to get inside that window. The following Wallball sprint is a short one, lasting approximately 30-45 seconds. We are looking for well over 1:00 of rest between each interval. This will preserve the high intensity stimulus we are looking for.

Let’s make today about a fast, aggressive pace on the rower/bike, one that we can prove to ourselves we can hold for all eight rounds.

ROW: HALF AND HALF (Time)

8 Rounds, Every 3:00:


18/12 Calorie Row


100 Meter Wall Ball Run (30/20+, 20/14)

Score is slowest round.

BIKE: HALF AND HALF (Time)

8 Rounds, Every 3:00:


17/10 Calorie Bike


100 Meter Wall Ball Run (30/20+, 20/14)

Score is slowest round.

4PM TEEN/TWEEN FITNESS

4PM Half and Half (Time)

8 Rounds, Every 3:00:


6 Calorie Bike/Row


100 Meter Wall Ball Run

Score is slowest round.

By | 2017-12-04T19:45:15+00:00 December 4th, 2017|WOD|0 Comments

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