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

Skill Work

Practice Skills

Double Unders

Handstand Holds, Wall Walks

Hollow rock/Superman postions on pullup bar/rings

Ring dips

Metcon

Metcon (Time)

3 Rds

500m row

12 Front Rack Lunges 95/65

15 Deadlift 95/65

May 27, 2016

Front Rack City

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May 25, 2016

Bees Knees

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May 24, 2016

Power Pull

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May 18, 2016

Jacked

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