321go

CrossFit Iron Hammer – CrossFit

View Public Whiteboard

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Metcon

Metcon (Time)

With a partner, 3 rounds for time:

40 wall balls (20/14, alternating)

40 box jumps (24/20, alternating)

20 high-five push-ups (alternating)

20 push presses (75/55, alternating 10’s with barbell overhead hold)

250 m buddy carry

February 17, 2018

Buddy Time

CrossFit Iron Hammer – CrossFit View Public Whiteboard Warm-up Warm […]
February 17, 2018

2/17/2018

CrossFit Iron Hammer – CrossFit Masters View Public Whiteboard Warm-up […]
February 16, 2018

Day 18

CrossFit Iron Hammer – New You Challenge View Public Whiteboard […]
February 16, 2018

Funsville Friday

CrossFit Iron Hammer – CrossFit View Public Whiteboard Warm-up Warm […]