CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Bench Press (10-10-8-8 Work to a heavy 8 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min

Cash in- 1k row

12 Deadlift 225/155

12 Wall ball 20/14

24 Double unders/72 singles

September 28, 2016

A Baker’s Dozen

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
September 27, 2016

Clean up your Run

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
September 27, 2016

9/27/16

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
September 26, 2016

Swing Squats

CrossFit Iron Hammer – CrossFit Warm-up Warm up 4 (No […]