CrossFit Iron Hammer – CrossFit

Warm-up

Upper-body Pressing Warm Up 1 (No Measure)

500 M Row or 400 M Run

Then as a group:

Bear Crawl

Knee hug + lunge + OH reach x 3 each leg

Inchworm + Push-up + Spider-man lunge (both legs) x 4

Deep sqaut hold + reach and Hold + stand x 5

With a PVC Pipe:

10 x rotations

5 x around the world each way

Weightlifting

Bench Press (10-10-8-8-8 Work to a heavy 8 rep)

Metcon

Metcon (Time)

9 Rds

3 Clusters 115/75

6 pullups

November 14, 2017

Cluster Puck

CrossFit Iron Hammer – CrossFit Warm-up Upper-body Pressing Warm Up […]
November 14, 2017

11/14/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 5 […]
November 13, 2017

Wall Banger

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 12 (No […]
November 13, 2017

Day 9

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