CrossFit Iron Hammer – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Back Squat (2×8 @70% 2×8 @75%)

Metcon

Metcon (Time)

15-12-9

KB Swings 53/35

Burpee Box jump overs 24/20

Toes 2 Bar

November 28, 2016

Cyber Monday

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November 26, 2016

Saturday Gobbler

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November 25, 2016

Black Friday

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November 24, 2016

Thanksgiving Day Feast

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