CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

100 Double Unders/300 Singles

-Then-

2 Rds

(1 Length of the Box per movement)

Bear Crawl

Squatted Side Walk

10 PVC Good Morings

-Then-

2 Rds

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Metcon

Metcon (Time)

Cash in- 1000m Row (switch 250m)

2 Rds

40 Pullups

40 Goblet Lunge 53/35

40 Box Jumps 24/20

40 KB Swings 53/35

40 Med Ball Situps 20/14

400m Run (switch 100m)

Cash out- 1000m row (switch 250m)

January 20, 2018

Two Time

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 13 (No […]
January 19, 2018

Day 6

CrossFit Iron Hammer – New You Challenge Warm-up Warm up […]
January 19, 2018

Come On In, Its Gonna Be Warm

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
January 18, 2018

1/18/2018

CrossFit Iron Hammer – CrossFit Masters Warm-up Warmup 6 (No […]