CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Strict Press (6×4 Work to a heavy 4 rep)

Strict Press

Metcon

Metcon (Time)

5 Rds

300m Row

15 KB Swings 53/35

10 Goblet Lunge 53/35

November 20, 2017

Sweet Swing

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
November 18, 2017

Open gym

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
November 17, 2017

AMRAP it Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]
November 17, 2017

Day 11

CrossFit Iron Hammer – New You Challenge Warm-up Warmup 6 […]