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 (10-8-6-6-6 Work to a Heavy 6 rep)

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP

20 Deadlift 225/165

25 Wall Balls 20/14

20 Hang Cleans 185/135

25 Wall Balls

20 Push Press 135/95

25 Wall Balls

January 23, 2017

Dead Ball Press

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
January 20, 2017

Open it Up

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January 20, 2017

Every Minute

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January 18, 2017

Seven Hands

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]