CrossFit Iron Hammer – CrossFit

Warm-up

Thanksgiving Warm Up (No Measure)

Dynamic Warm up- all of the exercises are length of box 1x

Jog

Forward skip

Backward skip

Jumping jack shuffle

Jumping jack shuffle other way

Defensive Slide

Defensive slide other way

Carioca

Carioca other way

Backpedal (butt down, hips back)

Backward run

Backward making an S (weaving)

High knees

Then

Frankenstein walk

Duck walk

Knee to chest

Knee up and open hip

Knee up and quad stretch

Knee up and pigeon stretch

Lunge and twist

Reverse lunge and stretch backwards

Spider man

Then

4x Sprints

Metcon

Metcon (Time)

W/ a partner

-Sail to America-

1500m row (switch every 300m)

-Tramp through the forest-

100 walking lunges

-Climb Turkey Mountain-

50 goblet step ups 53/35 24/20

-Quietly wait for the turkey-

100 hollow rocks

-Get the turkey- are you a good shot? –

50 wall balls

-Pick up the turkeys-

50 SDLHP 53/35

-Carry the turkeys-

5x100m 53/35

-Pick vegetables for sides-

50 kb snatches 53/35

-Climb trees to pick apples-

25 muscle ups (50 chest to bar or 75 pull ups)

-Invite friends for dinner-

100 burpees

November 24, 2016

Thanksgiving Day Feast

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November 23, 2016

Thanksgiving with The Girls

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November 22, 2016

Pumpkin Pie

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November 22, 2016

11/22/16

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