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

Weightlifting

Deadlift (3×10 Work to a Heavy 10 rep)

Metcon

Metcon (Time)

Angie’s House

20 Pull-ups

20 Push-ups

20 Abmat Situps

20 Air Squats

Helen’s House

400 m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Fran’s House

15 Thrusters 95/65

Nancy’s House

400 m Run

15 Overhead Squats 95/65

Grace and Isabel’s House

20 Ground To Overheads 95/65

Kelly’s House

400 m Run

30 Box Jump 24/20

30 Wall Balls 20/14

November 23, 2016

Thanksgiving with The Girls

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
November 22, 2016

Pumpkin Pie

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
November 22, 2016

11/22/16

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
November 19, 2016

Saturday Wod

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