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

Bench Press (10-8-6-4-2-1)

Metcon

Metcon (Time)

10-8-6-4-2

Power Clean

Farmers Walk

December 7, 2017

12-7-17

CrossFit Iron Hammer – OSP Warm-up Dynamic Warm Up 1 […]
December 6, 2017

Cash In Cash Out

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
December 5, 2017

Shoulder City

CrossFit Iron Hammer – CrossFit Warm-up Squat Day Warm-Up 1 […]
December 5, 2017

12/5/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warmup 6 (No […]