CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

100 Double Unders/300 Singles

-Then-

2 Rds

(1 Length of the Box per movement)

Bear Crawl

Squatted Side Walk

10 PVC Good Morings

-Then-

2 Rds

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Skill Work

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (No Measure)

12 Min EMOM

1st Min- 10/8 Calorie Bike

2nd Min- 8 Single Arm KB Press 53/35 (each arm)

3rd Min- 12 Russian Twist 14/10

January 11, 2018

Cardio is Hardio

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January 10, 2018

Day 2

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January 10, 2018

Box Up

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January 9, 2018

Dead 2 Shoulder

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