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)

21-15-9

Power Snatch 115/80

Toes 2 Bar

x2 Double Unders/x3 Singles

50 Wall Balls 20/14

750m Row

3 Rds

20/15 Calorie Bike

15 Pullups

10 Deadlift 225/175

*5 min rest btw workouts

May 5, 2017

Mash Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 1 […]
May 4, 2017

Walls For My Ball

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
May 3, 2017

Double Dead

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

Walking Over My Head

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 7 […]