CrossFit Iron Hammer – CrossFit

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

Weightlifting

Power Snatch (2×4@65% 3@70% 2@75% 1@80%)

Metcon

Metcon (Time)

21-15-9

Handstand Push-ups

Power Cleans 115/75

400m Run

June 12, 2017

Power Running

CrossFit Iron Hammer – CrossFit Warm-up Warm up 11 (No […]
June 12, 2017

Day 1 Kickoff

CrossFit Iron Hammer – New You Challenge Warm-up Warm up […]
June 10, 2017

Team Wod 6-10-17

CrossFit Iron Hammer – CrossFit Metcon Metcon (Time) Teams of […]
June 9, 2017

Chipper

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]