CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Deadlift (4×8 Work to a heavy 8 rep)

Metcon

Metcon (Time)

75 Double Unders/225 Singles

60 Abmat Situps

45 Push-ups

30 Wall Balls 20/14

15 Med ball hold Stepups 24/20

30 Wall Balls

45 Push-ups

60 Abmat Situps

75 Double Unders/ 225 Singles

October 3, 2017

Double Down

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
October 3, 2017

10-3-17

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 2 […]
October 2, 2017

Seven Up

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]
September 30, 2017

9/30/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm up 2 […]