CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 2 (No Measure)
Jog 100m 3x then
(Length of gym)
Jumping jacks shuffle up & back
Defensive Slide up & back
15 Air squats – stationary
High Knee Carioca up & back
Carioca up & back
15 Push Ups
Backpedal (butt down, hips back) up & back
Backward run up & back
Backward making an S (weaving) up & back
Dynamic Stretches (Stationary)
Explosive Hamstring (Lying on the ground leg swing up and down) x10
Lateral Leg Swing x10
Roll up Straddle Split stretch x10
Roll up Groin stretch (Feet together, knees out) x10
Iron Cross x10
Scorpion x10
Spider man x10
Cossack Lunges (Lateral Lunges) x10
Inch worms x10
Then,
High Knees up & back
5 Squat Jumps and Sprint – sprint is up and back
20 short response jumps (quick fast 2 leg jumps and Sprint – sprint is up and back
3 Burpees and Sprint – sprint is up and back
Weightlifting
Clean Complex (15 Min to work to a Heavy set)
2 Power Clean + 1 Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
6 Deadlift 225/155
9 Hand Release Pushups
12 Toes 2 Bar