Monthly Archives: August 2015

08/27/2015

Ironclad CrossFit – CrossFit

Warm-up

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Jump Squat

4 Rounds

Couch Stretch

Strength

Front Squat (5 x 10 E3M HAP)

WOD

Split Jerk (OTM 20 Min increasing)

Extra Credit

Metcon (AMRAP – Rounds)

L-Sit: :20/:10 x 8

08/26/2015

Ironclad CrossFit – CrossFit

Warm-up

400m Run

Inch worm

Shoulder Stretch

PTS

Strength

Push Press (5 x 3 E3M HAP)

WOD

Metcon (Time)

1000m Row

800m Run

Isabel (PSN) 135/95

Extra Credit

Choose one or both

Metcon (Time)

Pistol 1/1 x 10 (20 Reps)

MU: 3 (or 9 Transitions)

3 Rounds for completion

5 Rounds of 30 sec Hollow Holds