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

Squat Snatch (2×2@85% 3×1@90%)

Snatch Pull (2×3@95% 1×3@100%)

Back Squat (4@75% 4@80% 2×3@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Pullups

10 Front Squats 95/65

10 Toes 2 Bar

10 Push Press 95/65

May 1, 2017

Push Front

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]
April 29, 2017

Partner Wod 4/30/17

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
April 28, 2017

Complex Chipper

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 3 […]
April 27, 2017

Fran

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 5 […]