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)

40/35 Cal Row (each)

40 Push Press 95/65

40 Front Rack Lunge 95/65

40 Med ball situps 20/14

30/26 Cal Row (each)

30 Push Press

30 Front Rack Lunge

30 med ball situps

20/17 Cal Row (each)

20 Push Press

20 Front Rack Lunge

20 med ball situps

10/8 Cal Row (each)

10 Push Press

10 Front Squat

10 med ball situps

February 4, 2017

Partner Wod 2-4-17

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February 3, 2017

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February 2, 2017

02/02/17

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February 1, 2017

More Open

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