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)

75 deadlifts 95/65

50 pull ups

75 hang cleans 95/65

50 hand release push ups

75 overhead squats 96/65

50 KB swings 53/35

75 shoulder to overhead 95/65

Cash Out- 20 cal bike each

January 28, 2017

Partner Wod 1-28-17

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January 27, 2017

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January 26, 2017

Pistol Grip

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January 26, 2017

01/26/17

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