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

Split Jerk (6×3 Work to a heavy 3 rep)

Metcon

Metcon (Time)

2 Rds

800 m Row

30 Kettlebell Swings 53/35

30 Pull-ups

December 6, 2016

Sweep the Leg

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
December 5, 2016

Sauce in the pan

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
December 3, 2016

Saturday Wod 12-3-16

CrossFit Iron Hammer – CrossFit Warm-up The CrossFit Warm-up (No […]
December 2, 2016

Im bringing Mashy back

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