CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Back Squat (10-8-6-4-3-3 Work to a Heavy 3 rep)

Metcon

Metcon (Time)

600-400-200 m Row

30-20-10 Push-ups

30-20-10 Kettlebell Swings 53/35

November 7, 2016

Smokey Hot

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
November 5, 2016

Partner Wod 11/5/16

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
November 4, 2016

Flashy Mashy

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
November 3, 2016

Double your freshness

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