CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 4 (No Measure)

Row Sprints 40 sec on, 20 sec rest x 3

Then (length of box)

Knee hug

Knee up and hip open

Walking quad stretch

Hip circle

Lunge with twist

Lunge with kick

Bear crawl

Carioca

Side skip

Broad jump

Metcon

Metcon (Time)

3 Rds

15 Cal Bike

15 Power Snatch 75/55

21-15-9

Deadlift 225/155

Burpees

3 Rds

18 Abmat Situps

15 KB Swings 53/35

12 Thruster 115/75

*5 min rest btw workouts

April 7, 2017

Monster

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 4 […]
April 6, 2017

Minute On It

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 3 […]
April 5, 2017

Head Shoulders Knees and Toes

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
April 4, 2017

Pull in the Back

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]