Stallions/Colts:
“Summer Sculpt 2.0”
- 3-5 Sets NOT For Time:
Weighted Strict Pull Up x 8 reps-Building to tough load.
Single Arm Dumbbell Press x 8-10 reps/side @ 21X2-Building to tough load.*
Parallette Tuck Hold x :30s
Rest 2 minutes between supersets. - Post WOD (Optional):
Assault Bike 2×6 Minutes For Max Calories. Rest 6 minutes between sets. REPEATABLE efforts.
*Tempo prescription: :2s down, :1s pause on shoulder, press up, :2s hold overhead. Reps begin and end at touching the shoulder.
Colts:
- “Summer Sculpt 2.0”
3-5 Sets NOT For Time:
Assisted Strict Pull Ups @ 3101 x moderately tough set across.
Single Arm Dumbbell Press x 8-10 reps/side @ 21X2-Building to tough load.*
Parallette Tuck Hold x :30s
Rest 2 minutes between supersets. - Post WOD (Optional):
Assault Bike 2×6 Minutes For Max Calories. Rest 6 minutes between sets. REPEATABLE efforts.
Mustangs:
- “Summer Sculpt 2.0”
3 Supersets of the following:
Tempo Ring Rows @ 3101 x moderate sets across. Set feet directly beneath attachment point.
Single Arm Dumbbell Press x 8-10 reps/side @ 21X2-Moderate load across.
Seated Tuck Hold x :15-:30s
Rest 2 minutes between supersets. - Post WOD (Optional):
Assault Bike 2×6 Minutes For Max Calories. Rest 6 minutes between sets. REPEATABLE efforts.
SAVE THE DATES
-Friday, June 7th: FREE FRIDAY! Join us for a workout if you’re new to our community or bring a friend! No CrossFit experience required.
-Saturday, June 22nd: 2019 TEAM In-House competition! We will also recognize our original Founding Member’s with a special LEGENDS heat! More details coming soon! Sign up in our lobby this week!
-Territory meals are now available at CrossFit Iron Horse! Order your meals here: https://www.territoryfoods.com/at/crossfit-iron-horse
