CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up (Dynamic) (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)

3 Rds

300m Row

10 Toes 2 Bar

10 L Arm KB Snatch 53/35

10 R Arm KB Snatch 53/35

3 Rds

40 Air Squats

7 Chest 2 Bar Pull-ups

10 Hang Power Clean 135/95

21-15-9

Calorie Bike

Push Press 115/80

*5min rest btw workouts

February 17, 2017

Mash Before Open

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February 16, 2017

Push and Pull

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February 16, 2017

02/16/17

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February 14, 2017

Cupid’s Arrow

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