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

Paused Front Squat (3×5@65% 2×5@75%)

Metcon

Metcon (Time)

One KB for the workout

Rx-53/35

4 Rds

20 KB Snatch(alternate every 5 reps)

5 Burpees

20 Push Press(alternate every 5 reps)

5 Burpees

20 Suitcase Deadlifts(alternate every 5 reps)

5 Burpees

20 Hang Clean(alternate every 5 reps)

5 Burpees

April 3, 2017

Hang On to the Suitcase

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
April 1, 2017

Partner Wod 4-1-17

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 3 […]
March 31, 2017

Mash Me Outside

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 1 […]
March 30, 2017

Dead Man’s Kettle

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 12 […]