CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Assault bike – Sprint 20 sec, coast 10 sec x 4

Then

Jump forward-back-side-side-hip twist x10

Lunge w/ rotation x10 e/s

Side lunge x10 e/s

Dynamic spiderman x10 e/s

Push up to side plank x10 e/s

20 air squats

20 broad jumps

Weightlifting

Bench Press (2×6 @65% 2×6 @70%)

Metcon

Metcon (No Measure)

15 Min EMOM

1st Min- 12/10 Cal Row

2nd Min- 10 Clean & Jerk 95/65

3rd Min- 20 Double Unders/60 singles

April 6, 2017

Minute On It

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April 5, 2017

Head Shoulders Knees and Toes

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April 4, 2017

Pull in the Back

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April 3, 2017

Hang On to the Suitcase

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