CrossFit Iron Hammer – CrossFit

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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

Shoulder Press (5×5 Work to a Heavy 5 Rep)

8 Vups btw sets

Metcon

Metcon (Time)

8 Rds

32 Double Unders/96 Singles

8 KB Clean & Jerk 53/35

8 Goblet Walking Lunge 53/35

March 20, 2018

Double Clean

CrossFit Iron Hammer – CrossFit View Public Whiteboard Warm-up Warm […]
March 19, 2018

Snatch Ball

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