05/31/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5×3 E3M)

WOD

Metcon (Time)

20 AbMat Situps

15 Russian Swings 32kg/24kg

10 FSQ 155/105

4 Rounds

Accessory

Metcon (AMRAP – Rounds)

Ring L-Sit

:20/:10 x 8

Extra Credit

Metcon (AMRAP – Rounds)

Sprint: 50M

Burpee: 5

OTM 10 Rounds

Mandatory Mobility

Banded Shoulder Stretch

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