CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

2 minutes Jump Rope Work

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

Front Squat (3×5 @75% 2×4@80% )

% based off 1 rep max

Metcon

Metcon (Time)

3 Rds

21 Deadlift 135/95

15 Burpees

9 Push Jerk 135/95

December 21, 2017

Dead Jerk

CrossFit Iron Hammer – CrossFit Warm-up Squat Day Warm-Up 1 […]
December 21, 2017

12/21/2017

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December 20, 2017

Swing at Air

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 2 […]
December 19, 2017

12/19/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm up 4 […]