CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 1 (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

Butt kicks

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

Then

4x Sprints

Metcon

Metcon (Time)

12-9-6

Clean & Jerk 135/95

Pullups

2 Rds

30 Cal Bike

20 Wall balls 20/14

3 Rds

400m Row

4 Front Squats 205/145

30 Double Unders/ 90 singles

March 31, 2017

Mash Me Outside

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 1 […]
March 30, 2017

Dead Man’s Kettle

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 12 […]
March 27, 2017

Sassy Snatchy

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
March 25, 2017

Partner Wod 3/25/17

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]