CrossFit Iron Hammer – CrossFit

Warm-up

Upper-body Pressing Warm Up 1 (No Measure)

500 M Row or 400 M Run

Then as a group:

Bear Crawl

Knee hug + lunge + OH reach x 3 each leg

Inchworm + Push-up + Spider-man lunge (both legs) x 4

Deep sqaut hold + reach and Hold + stand x 5

With a PVC Pipe:

10 x rotations

5 x around the world each way

Weightlifting

Single Arm Dumbell Press (4×8 (each arm))

30 sec low plank hold btw sets

Metcon

Metcon (Time)

21-15-9

Push Press 75/55

SDLHP 75/55

Burpees

October 24, 2017

1

CrossFit Iron Hammer – CrossFit Warm-up Upper-body Pressing Warm Up […]
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