02/09/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (5 x 5 E3M)

WOD

Choose 1 or 2

1: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2: Mary Mother of God (AMRAP – Rounds and Reps)

5 Handstand Push-Ups

10 Pistols 5L/5R

15 Chest to Bar Pull-Ups

20 Minute AMRAP

Mandatory Mobility

Banded Shoulder Stretch

Extra Credit

Work on a Weakness

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02/08/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (10 X 2 OTM 85%-95%)

WOD

10 Min TC

1: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 2 MIn

2: Metcon (Time)

25 M Sled Sprint 45/35

25 M Sled Sprint Backwards

30 AbMat Sit-UPs, RX+: 20 GHDs

5 Rounds

Extra Credit

Metcon (AMRAP – Rounds)

L-Sit

Hand Stand Hold

:20/:10 x 16 (Alternating)

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