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

Push Press (7×3 Work to a heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Front Rack Lunge 95/65

8 Pullups

12 Wall Balls 20/14

30 Double Unders/90 Singles

February 28, 2017

Front Face Wall

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 3 […]
February 24, 2017

Open Workout 17.1

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 2 […]
February 23, 2017

02/23/17

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
February 21, 2017

02/21/17

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]