CrossFit Iron Hammer – CrossFit Masters

View Public Whiteboard

Warm-up

Warm Up 10 (No Measure)

20 cal Bike or 500m Row

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

2 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Front Squat (6×4 Work to a Heavy 4 Rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 Burpees

10 Step Ups

15 Air Squats

5 Min AMRAP

5 Push Press

10 KB High Pull

15 KB Swings

5 Min AMRAP

5 Pull-ups

10 Deadlift

15 Calorie Row

*1 Min rest btw workouts

March 17, 2018

3/17

CrossFit Iron Hammer – CrossFit Masters View Public Whiteboard Warm-up […]
March 17, 2018

Saturday Do Work

CrossFit Iron Hammer – CrossFit View Public Whiteboard Warm-up Warm […]
March 16, 2018

18.4

CrossFit Iron Hammer – CrossFit View Public Whiteboard Warm-up Warm […]
March 15, 2018

3/15/2018

CrossFit Iron Hammer – CrossFit Masters View Public Whiteboard Warm-up […]