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

Metcon

Metcon (Time)

63-45-27

Double Unders/x2 Singles

21-15-9

KB Swings 53/35

18-15-12

Calorie Row

Burpee over Rower

12-9-6

Squat Clean 155/105

200m Run

July 14, 2017

Get Saucey

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

Cardio Thursday

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
July 13, 2017

on ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm up 1 […]
July 12, 2017

Day 16

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