CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 4 (No Measure)

Row Sprints 40 sec on, 20 sec rest x 3

Then (length of box)

Knee hug

Knee up and hip open

Walking quad stretch

Hip circle

Lunge with twist

Lunge with kick

Bear crawl

Carioca

Side skip

Broad jump

Weightlifting

Clean and Jerk (2×3@60% 2×3@65%)

Split Jerk (4×4@60% (concentrate on form)

Metcon

Metcon (Time)

4 Rds

6 Power Clean 155/105

12 Push-ups

18 KB Swings 53/35

200m run

May 9, 2017

Swing Low Sweet Chariot

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May 9, 2017

On Ramp

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May 8, 2017

Pulling The Row

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May 6, 2017

Partner Wod 5/6/17

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