CrossFit Ironside – CrossFit
10 Reps each inplace
Heel to butt
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
Check out our video for a description of the movement.
Optional Strength Accessory Work:
Dumbbell or Kettlebell Row + Split-leg-Deadlift