CrossFit Iron Hammer – New You Challenge

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Back Squat (3×5 Work to a heavier weight than last time)

Metcon

Metcon (Time)

30 Box Jumps 20 inch

30 Jumping Pull-Ups

30 Kettlebell Swings #35

30 Lunges (bodyweight)

30 Knees-to-Elbows

30 Push Press #35

30 Back Extensions (supermans)

30 Wall Balls #14

30 Burpees

60 Single Unders

July 10, 2017

Day 15

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
July 8, 2017

Day 14

CrossFit Iron Hammer – New You Challenge Warm-up Warm up […]
July 7, 2017

Day 13

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
July 7, 2017

Bell Air Run

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 4 […]