CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Back Squat (10-8-6-4-2 Work to a heavy 2 rep)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

June 20, 2017

Helen

CrossFit Iron Hammer – CrossFit Warm-up Warm up 11 (No […]
June 20, 2017

on ramp

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June 19, 2017

Sit Up Jump Up

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June 19, 2017

Day 5

CrossFit Iron Hammer – New You Challenge Warm-up Warm up […]