CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 12 (No Measure)

Jog forward

Jog backwards

Skip forwards

Skip backwards

Side hop up

Side hop back

Leg slide up

Leg slide back

Side kick laterally up

Side kick laterally back

Carioca step over up

Carioca step over back

Knee hug

Skipping knee hug

Step lunges (Lunge- 3 steps- lunge) up

Backwards step lunges back

Leg skips with clap under legs

Frankenstein

4x Sprints

Weightlifting

Back Squat (6×3 Work at 80% of 1 rep max)

Metcon

Metcon (Time)

Cash In- 800m Row

18-15-12

Front Squat 95/65

Hand Release Push-ups

Cash Out- 400m Run

October 26, 2017

Cash’n Checks

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 12 […]
October 25, 2017

Day 2

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
October 25, 2017

Open Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 9 […]
October 24, 2017

10/24/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 8 […]