CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

2 minutes Jump Rope Work

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

Back Squat (5×5 @75% of 1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Squat Cleans 155/105

10 Push-ups

15 KB Swings 53/35

November 29, 2017

Push Up and Hang

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November 28, 2017

11/28/2017

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November 28, 2017

Over My Head

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November 27, 2017

Up Thrust

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