CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

2 minutes Jump Rope Work

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

Back Squat (5×5 work at 75-80% of 1 rep for all sets)

Warm up to 75-80% before starting your sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

2-4-6-8-10-12……..

Front Rack Lunge 135/95

Toes 2 Bar

Box Jumps 24/20

November 8, 2017

Toe Rack

CrossFit Iron Hammer – CrossFit Warm-up Squat Day Warm-Up 1 […]
November 7, 2017

11/7/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 1 […]
November 7, 2017

Calorie Abs

CrossFit Iron Hammer – CrossFit Warm-up Upper Body Pressing Warm-up […]
November 6, 2017

Day 6

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]