CrossFit Ironside – CrossFit


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

Check out our video for a description of the movement.

Metcon (Time)

Optional Strength Accessory Work:


Dumbbell or Kettlebell Row + Split-leg-Deadlift