WOD'S

11.7.19

RECOVERY WORKOUT
EMOM x 24 MINUTES
MIN 1 - Row for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS
(45/35)|(35/15)
MIN 3 - Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 - Slam Ball (30/20)|(20/10)
MIN 6 - Walking Rest**
*In DB/KB Filly Lunge, L-arm extended for rounds 1
& 3 and R-arm extended for rounds 2 & 4. Athlete
can use any combination of equipment for the Filly
Lunge or use Double KB or Double DB.
**During the walking rest...walk, breath, and
recover.

COOL DOWN
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child's Pose
2:00 Down Dog Pose


             Class Times



CROSSFIT CLASSES

MONDAY-FRIDAY: 5AM, 6AM, 8AM, 9:15AM, 4:30PM, 5:30PM, 6:30PM (NO 6:30PM ON FRIDAYS)

SATURDAY: 9AM

TEEN CROSSFIT CLASS

 M,W,F 3:30PM







CONTACT US

/ keep in touch

IRON TALON CROSSFIT

6380 N. Decatur Blvd #200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com