CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 9 (No Measure)

Length of box

High Knee Carioca

Over the Hurdle

Knee to chest

Figure four

Lunge with Palms straight up in air

Lunge with torso twist

Frankenstein

High knees

Butt kicks

Straight leg drill

Defensive Slide

Jumping jack shuffle

Sitting with arm swings x20 seconds

Standing arm swings x20 seconds

Toes out walk with heels elevated

Toes in walk with heels elevated

Walk on heels

Walk on toes

Walk on outside of ankles

Walk on inside of foot

Then 3x

Jog forwards

Jog backwards

Weightlifting

Clean Complex EMOM (Work to a heavy set)

10 Min

1 Power Clean

1 Hang Squat Clean

1 Jerk (Any type- split or push)

Metcon

Metcon (Time)

8 Rds

4 Power Clean 155/105

8 Toes 2 Bar

12 Wall Ball 20/14
Scaled option 1:

8 Rds

4 Power Clean 135/95

8 Knee Raises

12 Wall Balls 14/10

Option 2:

8 Rds

4 Power Cleans 115/75

8 Abmat Situps

12 Wall Balls 10/8

October 25, 2017

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