CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Strict Press (10-8-6-4-2-1-1-1 Find a new 1 rep max)

Strict Press

Metcon

Metcon (Time)

5 Rounds

3 Bear Complex 135/95

5 Bar facing burpees

7 Pullups

January 2, 2017

Burp the Bear

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
December 31, 2016

Partner Wod 12-31-16

CrossFit Iron Hammer – CrossFit Warm-up Warm up 11 (No […]
December 30, 2016

Friday Special

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 12 (No […]
December 29, 2016

Threes a Crowd

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]