Shoulder City

Shoulder City

CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

2 minutes Jump Rope Work

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

Back Squat (6×4 @80%)

Warm up to 80% then start your 6 sets

10 Vups btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

8 KB Snatch (right) 53/35

12 Push-ups

8 KB Snatch (left) 53/35

32 Double Unders/96 Singles