CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 250 m

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Weightlifting

Back Squat (5×5 Work to a heavy 5 rep )

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

14 KB Swings 53/35

7 Box Jumps 24/20

6 Min AMRAP

14 Abmat Situps

7 Goblet Squats 53/35

*2 Min rest btw workouts

November 17, 2017

AMRAP it Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]
November 17, 2017

Day 11

CrossFit Iron Hammer – New You Challenge Warm-up Warmup 6 […]
November 16, 2017

11/16/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 12 […]
November 16, 2017

Pushing Calories

CrossFit Iron Hammer – CrossFit Warm-up Olympic Warm-up 1 (Clean) […]