Conditioning

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Max Plank Hold (Time)

Hold Plank on Hands or Forearms for as long as possible. No Pike or downward dog position. No saggy back. No supporting the head with hands. No side plank. You may shift weight from arm to arm and leg to leg while maintaining tummy towards ground position.

Conditioning

Metcon (Time)

1 Mile Run

50 Sit-Ups

800M Run

50 Air Squats

400M Run

50 Lunges

200M Run

50 KB Deadlifts 70/53

1 Mile Run
GHD, 35/25 DB on Squats and Lunges

Barbell

Open Gym

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.