Wednesday

Ironclad CrossFit – CrossFit

Warm-up

400m Run

10 Burpees

Perfect Stretch

Inch Worm

Stripper Stretch

15 Jumping Squats

Strength

Front Squat (2:00 Max Reps)

5-6 minutes to warm up. Max reps in 2 minutes (185/135)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

12 SDHP (135/95)

12 S2O

12 Box Jumps

Accessory

Metcon (AMRAP – Reps)

5 Wall Balls

5 Med Ball Cleans

OTM 10

Choose either a Heavier ball than you normally would pick or shoot to a higher targer

Extra Credit

Metcon (AMRAP – Reps)

6:00 Max reps Legless Rope Climb

If you do not have legless

Scaling options are Towel Pull Ups or L Sits

Mandatory Mobility

Banded Leg Stretch

Foam Roll Lower Back

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.