Thursday

Ironclad CrossFit – CrossFit

Warm-up

:30 Plank

:30 Side Plank

:30 Side Plank

:30 Hollow Hold

4 Rounds

Barbell

Open Gym

Conditioning

Metcon (AMRAP – Rounds and Reps)

Run 1-Mile

Then

10 Box Jumps 24/20

10 Lunges (Hold KB)

10 KB Swings 53/35

3 Rounds

200M Run

30Min Amrap
RX+: Weight vest on mile run, Hold 2 KB on Lunges

Accessory

1 Mile Weighted Run (Time)

1 Mile weighted run

Extra Credit

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

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.