Monthly Archives: October 2016

Spookalicious

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5 X 10 E3M)

WOD

Metcon (AMRAP – Reps)

Partner WOD: 1:00 Interval/:30 Rest

E1: 5 Ball Slams 30/20

E2: 5 Burpees

E3: 5 Wall Balls 20/14 *

5 Rounds (15 intervals) – Rotate through

*Live switch between partners – ball never touches the ground.

E = Exercise

Mandatory Mobility

Banded shoulder stretch.

Spookalicious

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5 X 10 E3M)

WOD

Metcon (AMRAP – Reps)

Partner WOD: 1:00 Interval/:30 Rest

E1: Ball Slam: 5 (#30/#20)

E2: Burpee: 5

E3: Wall Ball: 5 (#20/#14) *

5 Rounds (15 intervals) – Rotate through

*Live switch between partners – ball never touches the ground.

E = Exercise

Mandatory Mobility

Banded shoulder stretch.