CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Back Squat (5@65% 3@70% 2@80% 2@90% 1@95%)

Metcon

Metcon (Time)

27-21-15-9

Calorie Row

KB Swings 53/35

Metcon (No Measure)

ROMWOD stretching

May 26, 2017

Ring my Bell

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
May 25, 2017

Cardio Assault

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
May 24, 2017

Hang Around Stay Awhile

CrossFit Iron Hammer – CrossFit Warm-up Warm up 11 (No […]
May 23, 2017

Push Push

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 13 (No […]