11/19/20

Here is today's #WOD!

HOME GYM

a. Split Squats: 4 sets x8 reps

(each)

Notes:

• building in weight or across

b. Cossack Squats: 4 sets x18 reps

Notes:

• alternating reps

• 16 total

Tabata :20 sec on /:10 sec transition

• BB Thrusters

• Hollow Rocks

• BB Romanian Deadlifts

• No Push Burpees over the BB

x32 Rounds

BODY-WEIGHT/FAMILY

a. Belly Lying:

• Lying Y Raises: 3 sets x15 reps

(rest 1 minute between)

• Lying T Raises: 3 sets x15 reps

(rest 1 min between)

• Lying W Raises: 3 sets x10 reps w/1 sec pause @top

(rest 1 minute between)

b. Tabata :20 sec on /:10 sec transition

• alt Single leg Deadlifts

• alt Plank toe touches

• Burpees

• alt Jumping lunges

x32 Rounds (16 mins)

#missionaccomplished

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf

Happier. Healthier.

Your friends at Black Iron CrossFit