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

Snatch Balance (2×3@70% 2×3@75%)

Bent Over Row (4×6 Work to a Heavy 6 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

8 KB Snatches Right Arm 53/35

16 Abmat situps

8 KB Snatches Left Arm 53/35

32 Double Unders/ 96 Singles

May 10, 2017

Snatchy Abs

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
May 9, 2017

On Ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm up 2 […]
May 9, 2017

Swing Low Sweet Chariot

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 4 […]
May 8, 2017

Pulling The Row

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