CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Deadlift (5@65% 5@70% 4@75% 2×3@80%)

Metcon

Metcon (AMRAP – Reps)

5 Rds for max reps

45 sec- Calorie Bike

15 sec rest

45 sec- SDLHP 53/35

15 sec rest

45 sec- Burpees

15 sec rest

Metcon

Metcon (No Measure)

Time left- Yoga

May 25, 2017

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May 24, 2017

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May 23, 2017

Push Push

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May 22, 2017

Swing Me Up

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