CrossFit Iron Hammer – CrossFit

Warm-up

Thanksgiving Warm Up (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

Weightlifting

Snatch Work 3

5 sets of (1+1+1) high hang, hang, squat snatch 40% 50% 60% 70% 80%

Snatch balance 5×5

EMOM

Metcon (No Measure)

EMOM 18

10 Weighted Pistols- Pick your weight

2 Rope Climbs

40 DU

Cash out

5 Rounds

10 Hollow Rocks

10 V ups

10 tuck ups

10 second hollow rock hold

December 11, 2016

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Isabel

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