CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 4 (No Measure)

Row Sprints 40 sec on, 20 sec rest x 3

Then (length of box)

Knee hug

Knee up and hip open

Walking quad stretch

Hip circle

Lunge with twist

Lunge with kick

Bear crawl

Carioca

Side skip

Broad jump

Weightlifting

Deadlift (5×5 Work to a Heavy 5 rep)

Bench Press (4×6 Work to a Heavy 6 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

2 Bar Muscle Ups

4 Power Snatch 115/75

6 Squat Cleans 115/75

400m Run

April 26, 2017

Muscle Me Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 4 […]
April 25, 2017

The Bell tolls for thee

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
April 24, 2017

Clean Head & Toes

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]
April 22, 2017

Partner Chipper 4/22/17

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 12 […]