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

Skill Work

Metcon (No Measure)

Work on a few skills:

Handstand push-ups

Handstand walks

Kipping Pullups

Butterfly Pullups

Bar Muscle ups

Ring Muscle ups

Toes 2 Bar

Double Unders

Metcon

Metcon (No Measure)

18 Min EMOM

1st min-150m/125m Row

2nd Min-15 Push-ups

3rd Min- 15 Abmat situps

March 2, 2017

Just Move

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 9 […]
February 28, 2017

Front Face Wall

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 3 […]
February 24, 2017

Open Workout 17.1

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 2 […]
February 23, 2017

02/23/17

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