CrossFit Ironside – CrossFit
Metcon (AMRAP – Rounds and Reps)
For Time:
15 min AMRAP
200 m. Run
then 2 Rounds
10 1-arm Thrusters
10 W. Situps
Start each round with a 200 meter run or if you can’t make it outside 50 Jumping Jacks then perform 2 Rounds of
10 1-arm thrusters
10 W. Sit-ups
Metcon (Time)
10 minutes of handstand Walk/Hold practice:
Set a clock and get upside down
Practice Pike pushups
https://www.youtube.com/watch?v=b3QUCK51B7c
Shoulder taps
https://www.youtube.com/watch?v=s-nNOOtraEE
https://www.youtube.com/watch?v=ODInwin_FZs