CrossFit Iron Hammer – New You Challenge

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 250 m

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Weightlifting

Push Press (3×5)

Metcon

Metcon (Time)

400m Run

15 Air Squats

5 Abmat Situps

200m Run

10 Air Squats

10 Abmat Situps

100m Run

5 Air Squats

15 Abmat Situps

July 19, 2017

Day 21

CrossFit Iron Hammer – New You Challenge Warm-up Dynamic Warm […]
July 18, 2017

Sit Up and Snatch

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
July 18, 2017

on ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm up 2 […]
July 17, 2017

Hanging with Cal

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]