CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Front Squat (5-5-5-5-5 Start at 70% then add)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min

8 Shoulder to Overhead 135/95

16 abmat situps

24 Wall Ball 20/14

May 9, 2016

Shoulder to the Walls

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
May 7, 2016

Partner Wod 5-7-16

CrossFit Iron Hammer – CrossFit Warm-up The CrossFit Warm-up (No […]
May 4, 2016

Head Pull

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]
April 30, 2016

Partner Wod 4-29-16

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