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

Squat Clean (15 min to find 1 rep max)

Metcon

Metcon (Time)

10 cal bike

21 KB swings 53/35

21 Wall Balls 20/14

10 cal bike

15 KB swings

15 Wall Balls

10 cal bike

9 KB swings

9 Wall Balls

September 21, 2016

Every Other

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
September 20, 2016

Toe Lunges

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
September 19, 2016

Power Lift

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
September 17, 2016

Partner Wod 9-17-16

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]