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