CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

2 Rds

15 Jumping Jacks

15 walking lunges

10 plank walks

10 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Front Squat (70% 4-4-4 80% 4-4-4)

Metcon

Metcon (Time)

3 Rds

10 Hand release push ups

10 KB box step ups #53/35

50 Double unders or 150 singles

April 29, 2016

Push Double

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 5 (No […]
April 28, 2016

Thruster 3’s

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]
April 27, 2016

Hang Around

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
April 26, 2016

Clean Jerk

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]