CrossFit Iron Hammer – OSP


Dynamic Warm Up 1 (No Measure)

Dynamic Warm up- all of the exercises are length of box 1x


Forward skip

Backward skip

Jumping jack shuffle

Jumping jack shuffle other way

Defensive Slide

Defensive slide other way


Carioca other way

Backpedal (butt down, hips back)

Backward run

Backward making an S (weaving)

High knees

Butt kicks


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


4x Sprints


Push Press (10-8-6-4-2 Work to a Heavy 2 rep)

Back Squat (10-8-6-4-2-1 Work to a Heavy 1 rep)


Metcon (Time)


Hand Release Pushups

Power Cleans

400m Run

June 13, 2017

Day 1

CrossFit Iron Hammer – OSP Warm-up Dynamic Warm Up 1 […]
June 13, 2017

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June 12, 2017

Day 1 Kickoff

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June 12, 2017

Power Running

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