Monthly Archives: March 2017

TGIF

Ironclad CrossFit – CrossFit

Warm-up

Game Time

MOFO

Alternating exercises OTM working up in weight

Sumo Deadlift (5 X 5)

Push Jerk (5 X 5 )

WOD

Metcon (Time)

12 SDLHP 115/75

10 Push Jerk

5 Rounds

Mandatory Mobility

:20/:10 X 15 Intervals Cycle through

Down Dog

Cobra

Child’s Pose

Travis Stretch

Happy Baby

Accessory

Metcon (AMRAP – Rounds)

1/1 x 20 (40 Reps) Pistols

5 Dips

5 Rounds
RX+: 5 MUs

Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Snatch Balance (Spend 15 Min working up to 1RM)

Snatch (Spend 20 Min working up to 1RM)

Conditioning

Metcon (Time)

500M Row

50 DUs

50 Sit-Ups

50 Lunges

50 Air Squats

400M Run

4 Rounds
RX+: GHDs, Lunges DB 35/25

Scaled: 3 Rounds

Just 50 for singles today

Mobility

Roll, Smash, & Stretch something!