CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

2 minutes Jump Rope Work

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

Front Squat (6×4 work to a heavy 4 rep)

Metcon

Metcon (Time)

5 Rds

5 Bear Complex 155/105

35 Double Unders/105 Singles

January 30, 2018

Bear Essentials

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