CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 12 (No Measure)

300 m Row

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sots Press

10 Front-to-back Leg Swings /per leg

10 Side-to-side Leg Swings /per leg

2 rounds:

10 PVC Good Mornings

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

60 sec Squat Hold

Weightlifting

Back Squat (5×5 Work at 75%)

Bench Press (6×4 work at 80%)

Metcon

Metcon (Time)

4Rds

10 Deadlift 225/135

25 Wall Ball 20/14

June 7, 2017

Dead Ball Foul

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 12 (No […]
June 6, 2017

Hang by my Toe

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
June 6, 2017

on ramp

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June 3, 2017

Team Wod 6/3/17

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