CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Front Squat (2×3@80% 3@85% Max reps@90%)

Bench Press (6×3 Work to a Heavy 3 rep )

Metcon

Metcon (Time)

4 Rds

200m Run

12 Abmat situps

6 Hang Power Clean 135/95

May 24, 2017

Hang Around Stay Awhile

CrossFit Iron Hammer – CrossFit Warm-up Warm up 11 (No […]
May 23, 2017

Push Push

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 13 (No […]
May 22, 2017

Swing Me Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 3 […]
May 20, 2017

Team Workout 5/20/17

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 7 […]