CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 4 (No Measure)

Row Sprints 40 sec on, 20 sec rest x 3

Then (length of box)

Knee hug

Knee up and hip open

Walking quad stretch

Hip circle

Lunge with twist

Lunge with kick

Bear crawl

Carioca

Side skip

Broad jump

Weightlifting

Bench Press (10-8-6-4-2 Work to a heavy 2 rep)

Metcon

Metcon (Time)

5 Rds

20 KB Swings 53/35

20 Air Squats

400m Run

July 7, 2017

Bell Air Run

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 4 […]
July 7, 2017

Day 13

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
July 6, 2017

Fresh Prince of Bell Air

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
July 5, 2017

Crazy Eight

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]