CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Bench Press (10-8-8-6-6-4 Work to a heavy 4 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min

3,6,9,12,15 etc

Power Snatch 115/80

Toes 2 Bar

Skill Work

Core Work

Core

3 rounds not for time

10 AbMat Sit-ups w/ Plate 25/15#

10 Russian Twists w/ Plate 25/15#

December 14, 2016

Toe Power

CrossFit Iron Hammer – CrossFit Warm-up Warm up 11 (No […]
December 13, 2016

Double Max Out

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
December 13, 2016

12/13/2016

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
December 12, 2016

Deadman Rowboat

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]