Conditioning

Ironclad CrossFit – CrossFit

Conditioning or Open Gym

Warm-up

Barbell

Open Gym

Conditioning

1: Metcon (AMRAP – Rounds and Reps)

15 Knee Raises

15 Horizontal T2B

30 Sit-Up

30 Mad Russians 35/25

50 DUs

15 Ring Rows

15 Push-Ups

30 Jump Squats

30 Lunges

400M Run or 500M Row

25 Min Amrap

Then
RX+: WB Weighted Knee Raises 20/14, GHD Sit-Ups, 35/25 DB on Lunge

2: Metcon (AMRAP – Rounds and Reps)

50M Backwards Sled Drag 90/70

50M Backwards Run

50M Sprint

100M Walk

15 Min AMRAP

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

3 X 40 Ft Side Step Walk

3 X 40 Ft Kick Back Walk

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