WEDNESDAY

IRONWOOD CrossFit – CrossFit

Warm-up

2 Rounds:

1:30 Light Row

5 Hand-Release

10 Slow Air Squats

:30s Alternating Warrior Squats

2 Rounds:

1:30 Light Bike

5 Wall Squats

10 Banded Good Mornings

15 Abmat Sit-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

PERFORMANCE AND FITNESS

ROW: HEAD SHOULDER KNEES AND TOES (AMRAP – Rounds and Reps)

One partner works at a time.

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

20 Handstand Push-Ups

20 Toes to Bar


20 Power Cleans 135/95+, 115/80 


500/400 Meter Row

*Partners can divided up reps however they’d like, but only one partner works at a time.

BIKE: HEAD SHOULDERS KNEES AND TOES (AMRAP – Rounds and Reps)

20 Handstand Push-Ups

20 Toes to Bar


20 Power Cleans 135/95+, 115/80 


30/20 BIKE

*Partners can divided up reps however they’d like, but only one partner works at a time.

By | 2017-10-24T21:30:29+00:00 October 24th, 2017|WOD|0 Comments

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