CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Squat Clean (15 Min EMOM )

5@75% 5@80% 5@85%

Clean Pull (1×3@85% 2×3@90%)

% based off clean max

Metcon

Metcon (Time)

5 Rds

15 Abmat Situps

12 Hand Release Push-ups

9 Power Cleans 135/95

100m Single Arm Farmers Carry 53/35

*Switch arms at the turn of the 100m

August 2, 2017

Power Goblet

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
August 1, 2017

Burping Sumo

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]
August 1, 2017

on ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm Up 3 […]
July 31, 2017

Running Against the Wall

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]