CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up (Dynamic) (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

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

Spider man

Then

4x Sprints

Metcon

Metcon (Time)

400m med ball carry 20/14

40 Wall balls 20/14

40 KB swings 53/35

40 Med ball situps 20/14

300m med ball carry

30 Wall Balls

30 KB swings

30 med ball situps

200m med ball carry

20 Wall Balls

20 KB swings

20 med ball situps

100m med ball carry

10 Wall Balls

10 KB swings

10 med ball situps

200m sprint (no med ball)

February 18, 2017

Partner Wod 2-18-17

CrossFit Iron Hammer – CrossFit Warm-up Warm Up (Dynamic) (No […]
February 17, 2017

Mash Before Open

CrossFit Iron Hammer – CrossFit Warm-up Warm Up (Dynamic) (No […]
February 16, 2017

Push and Pull

CrossFit Iron Hammer – CrossFit Warm-up Warm Up (Dynamic) (No […]
February 16, 2017

02/16/17

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]