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-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Back Squat (10-8-6-4-2 Work to a Heavy 2 rep)

Metcon

Metcon (Time)

15-10-5

Clean & Jerk 135/95

Front Squat 135/95

Toes 2 Bar

March 12, 2018

Front Toe

CrossFit Iron Hammer – CrossFit View Public Whiteboard Warm-up Warm […]
March 10, 2018

3/10/2018

CrossFit Iron Hammer – CrossFit Masters View Public Whiteboard Weightlifting […]
March 10, 2018

Partner Work

CrossFit Iron Hammer – CrossFit View Public Whiteboard Warm-up Warmup […]
March 9, 2018

18.3

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