Monday

Ironclad CrossFit – CrossFit

Warm-up

400m Run

Perfect Stretch

Inchworm

Banded Shoulder Stretches

PVC Pass Throughs

Strength

Shoulder Press (5×5 E2M)

Metcon

Metcon (Time)

400m Sprint

50 Air Squats

50 T2B

10 Minute Time Cap

Accessory

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

50m Farmers Carry (53/35)

10 Clean (115/75)

Extra Credit

Metcon (AMRAP – Reps)

Tabata GHD Situps

:20/:10 8 Sets

Mobility

Lacrosse Ball on Forearms

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