8-14-19

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

Push Jerk (6-4-2-1-1-1 Work to a Heavy 1 rep)

10 Superman’s btw sets

Metcon

Metcon (Time)

4 Rds

200m Run

1 Rope Climb

200m Run

10 Devil Press 50/35

Categories: Wod

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