CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Push Press (10-8-6-4-4-4 Work to a heavy 4 rep)

Metcon

Metcon (Time)

3 rounds

15/12 cal Row

10 One-arm KB Overhead Squat 35/26Right

15/12 cal Row

10 One-arm KB Overhead Squat 35/26 Left

October 10, 2016

One Arm Row

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
October 8, 2016

Partner Wod 10/8/16

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
October 7, 2016

Mash Bash

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
October 6, 2016

Bear Calories

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]