CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 12 (No Measure)

Jog forward

Jog backwards

Skip forwards

Skip backwards

Side hop up

Side hop back

Leg slide up

Leg slide back

Side kick laterally up

Side kick laterally back

Carioca step over up

Carioca step over back

Knee hug

Skipping knee hug

Step lunges (Lunge- 3 steps- lunge) up

Backwards step lunges back

Leg skips with clap under legs

Frankenstein

4x Sprints

Metcon

Metcon (Time)

25 min time cap

Cash in partner run to the street w/ med ball (1 per team) (20/14)

Then

5 rope climbs

10 synchronized burpees

20 pistols

30 HRPU

40 MB Partner sit ups (20/14)

50 Box jumps (24/20)

40 MB partner sit ups (20/14)

30 HRPU

20 pistols

10 synchronized burpees

5 rope climbs

Cash out: Max cal row until time cap

April 22, 2017

Partner Chipper 4/22/17

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Power Push

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