CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 5 (No Measure)

Run 400m

then

Vinaysa Flow x5

Inch worm x5

Dynamic pigion x5 e/s

Leg swings x5 e/s

Fire hydrant x5 e/s

Iron cross x5 e/s

Scorpion x5 e/s

Weightlifting

Front Squat (4@73% 4@78% 2×3@83%)

Push Jerk (4@70% 3@75% 2×3@80%)

Snatch Balance (4@75% 4@80% 3@90%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

April 27, 2017

Fran

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 5 […]
April 26, 2017

Muscle Me Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 4 […]
April 25, 2017

The Bell tolls for thee

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
April 24, 2017

Clean Head & Toes

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]