CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 12 (No Measure)

300 m Row

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sots Press

10 Front-to-back Leg Swings /per leg

10 Side-to-side Leg Swings /per leg

2 rounds:

10 PVC Good Mornings

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

60 sec Squat Hold

Weightlifting

Bench Press (6×3 Work to a heavy 3 rep )

Metcon

Metcon (Time)

14 Deadlift 95/65

14 Hang Power Clean 95/65

14 Box Jumps 24/20

14 Wall Balls 20/14

14 Abmat Situps

14 Burpees

28 Pull-ups

14 Burpees

14 Abmat situps

14 Wall Balls 20/14

14 Box Jumps 24/20

14 Hang Power Clean 95/65

14 Deadlift 95/65

February 14, 2017

Cupid’s Arrow

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 12 (No […]
February 13, 2017

Tens for Ten

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
February 11, 2017

Partner Wod 2-11-17

CrossFit Iron Hammer – CrossFit Warm-up Warm Up (Dynamic) (No […]
February 10, 2017

Monster Madness

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 5 (No […]