CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Clean and Jerk (3@78% 3@82% 3@85%)

Front Squat (3@85% 3×2@90%)

Metcon

Metcon (Time)

27-21-15-9

Power Snatch 95/65

Wall Balls 20/14

Calorie Row

April 14, 2017

From Balls to the Walls

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
April 13, 2017

Poppin on the Handstand

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 5 […]
April 12, 2017

Pulling My Leg

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 7 (No […]
April 11, 2017

Dead Burps Smell

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