Wednesday 4-29-2015

IRONWOOD CrossFit – CrossFit

Happy birthday Katrina!

Warm-up

Weighted Pull-Ups (No Measure)

2:00 DU/400m/500M

-then-

2 Rounds of:

10 Pass Throughs

10 Push-ups

10 Sit-ups

-then-

10 Arm circles all directions

:30 Shoulder Stretch

:30 Lat Stretch

:30 Monkey Hang

Weightlifting

Weighted Pull-ups

STRICT Supinated Grip Pull-Ups

Max Effort STRICT Supinated Grip Pull-Ups
Three sets of:

3 Weighted Pull-Ups

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes

*Record ONE set of MAX Strict Pull-ups.

Metcon

DU/BBJO/Rowing/Push-ups (AMRAP – Reps)

THREE sets for max calories/reps of:

60 seconds of Double Unders

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs 24/20″

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

By | 2015-04-26T17:39:10+00:00 April 28th, 2015|WOD|0 Comments

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