CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

100 Double Unders/300 Singles

-Then-

2 Rds

(1 Length of the Box per movement)

Bear Crawl

Squatted Side Walk

10 PVC Good Morings

-Then-

2 Rds

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Front Squat (4×8 Work to a heavy 8 rep)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

January 13, 2017

Open

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

01/12/17

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
January 10, 2017

Double your Flavor

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 12 (No […]
January 10, 2017

01/10/17

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