CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Squat Clean (15 Min EMOM)

5@75% 5@80% 5@85%

Paused Front Squat (3×3 @70% (3 sec hold at the bottom of each rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3 Deadlift 275/185

6 Bar Facing Burpees

12 KB Swings 53/35

24 Air Squats

August 9, 2017

Burping Air

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
August 8, 2017

on ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm Up 5 […]
August 8, 2017

Sit and Reach

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
August 7, 2017

Day 5

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]