CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 9 (No Measure)

Length of box

High Knee Carioca

Over the Hurdle

Knee to chest

Figure four

Lunge with Palms straight up in air

Lunge with torso twist

Frankenstein

High knees

Butt kicks

Straight leg drill

Defensive Slide

Jumping jack shuffle

Sitting with arm swings x20 seconds

Standing arm swings x20 seconds

Toes out walk with heels elevated

Toes in walk with heels elevated

Walk on heels

Walk on toes

Walk on outside of ankles

Walk on inside of foot

Then 3x

Jog forwards

Jog backwards

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

March 24, 2017

Open Workout 17.5

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 9 […]
March 23, 2017

Forty Five

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]
March 18, 2017

Partner Wod 3/18/17

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 2 […]
March 11, 2017

Team Wod 3-11-17

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 1 […]