CrossFit Iron Hammer – OSP

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

2 minutes Jump Rope Work

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

Back Squat (Work up to a 1 rep max)

Metcon

Metcon (Time)

6 Rds

6 Front Rack Lunge

8 Dynamic Pushups

10 Russian Twists

December 5, 2017

12-5-17

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December 4, 2017

Burpy Jerky

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December 2, 2017

Partner wod

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December 2, 2017

last day

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