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
Weightlifting
Misfit Clean Complex (15 Min to work to a Heavy set)
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
Metcon
Metcon (Time)
Cash In – 40/32 Calorie Row
4 Rds
10 Burpees
10 Toes 2 Bar
Cash out- 40/32 Calorie Row