WEDNESDAY

IRONWOOD CrossFit – CrossFit


Warm-up

3 Rounds:

3 Spiderman and Reach, each leg

6 Passthroughs

9 AbMat Sit-Ups

10 Air Squats

10 Double-Unders

Weightlifting

Shoulder Press

Four sets of:


Shoulder Press x 4-6 reps


Rest 60 seconds


Hollow Hold x 30 seconds


Rest 60 seconds

Metcon

Gymnasty Dubs (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:


3 Strict Handstand Push-Ups


6 Ring Dips


9 Pull-Ups


30 Double-Unders

FITNESS: Gymnasty Dubs (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:


3 Strict Pull-Ups


6 L-Seated DB Presses


9 Stationary Dips/Box Dips

30 Double Unders/60 Singles

By | 2017-11-28T20:00:30+00:00 November 28th, 2017|WOD|0 Comments

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