CrossFit Iron Hammer – CrossFit

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

Metcon

Metcon (Time)

Team of 4

2 athletes preform synchronize pull ups while the other 2 athletes preform synchronized wall balls

4 pull ups 4 wall balls / 4 wall balls 4 pull ups

5 pull ups 5 wall balls / 5 wall balls 5 pull ups

6 pull ups 6 wall balls / 6 wall balls 6 pull ups

7 pull ups 7 wall balls / 7 wall balls 7 pull ups

2 athletes row 500m while other 2 athletes preform deadlift hold 185/115

Then switch

2 athletes preform deadlift hold 185/115 while other 2 athletes row 500m

2 athletes preform 50 synchronized box jumps while other 2 athletes preform plank hold

Then switch

2 athletes preform plank hold while other 2 athletes preform 50 synchronized box jumps

Then as a team each athlete bikes 25 cal. till you reach 100 cal.

May 13, 2017

Team Wod 5/13/17

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 1 […]
May 12, 2017

More Mish Mash

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
May 11, 2017

Every One

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
May 11, 2017

on ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm up 11 […]