CrossFit Iron Hammer – OSP

Warm-up

Dynamic Warm Up 1 (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

Butt kicks

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

Then

4x Sprints

Weightlifting

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

Metcon (Time)

21-15-9

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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