CrossFit Ironside – CrossFit
Warm-up
Dynamic Stretches:
10 Reps each inplace
High Knees
Heel to butt
P. Skip
Jumping Airsquat
3 Peaks and Valleys
Then run through our stetching routine.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
200 M. Run or 50 Jumping Jacks
15 Dumbell thrusters
Rx+ Wear a weighted Vest
For the run mark out a 200 meterish run. To give you an idea of how far that should be it should take you about 45sec-1 min to run 200 m.
If you have a kettlebell do a 1-arm KB Thrusters
https://www.youtube.com/watch?v=FLG1qbaNHjw
Check out our video for a description of the movement.
https://youtu.be/pXLNScZ5jCk
Metcon (Time)
Optional Strength Accessory Work:
5×15
Dumbbell or Kettlebell Row + Split-leg-Deadlift