11/30/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 12 E3M)

WOD

Metcon (AMRAP – Reps)

15 minute AMRAP

2, 4, 6, 8, 10, 12..

Lunges low carry 50/35

Ring Dips

Accessory

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

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