CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Jog 100m 3x then

(Length of gym)

Jumping jacks shuffle up & back

Defensive Slide up & back

15 Air squats – stationary

High Knee Carioca up & back

Carioca up & back

15 Push Ups

Backpedal (butt down, hips back) up & back

Backward run up & back

Backward making an S (weaving) up & back

Dynamic Stretches (Stationary)

Explosive Hamstring (Lying on the ground leg swing up and down) x10

Lateral Leg Swing x10

Roll up Straddle Split stretch x10

Roll up Groin stretch (Feet together, knees out) x10

Iron Cross x10

Scorpion x10

Spider man x10

Cossack Lunges (Lateral Lunges) x10

Inch worms x10

Then,

High Knees up & back

5 Squat Jumps and Sprint – sprint is up and back

20 short response jumps (quick fast 2 leg jumps and Sprint – sprint is up and back

3 Burpees and Sprint – sprint is up and back

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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