CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 250 m

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Weightlifting

Power Clean (3×2 @80%)

Touch and go if possible or Quick singles

Push Jerk (3×2 @80%)

Metcon

Metcon (No Measure)

20 Min EMOM

1st Min- 5 Thruster 115/75

2nd Min- 30 Double Unders/90 Singles

3rd Min- 5 Handstand Push-ups

4th Min- Calorie Bike 10/8

5th Min- 10 Pullups

August 31, 2017

Damn EMOM

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]
August 31, 2017

Day 18

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
August 31, 2017

on ramp

CrossFit Iron Hammer – On Ramp Warm-up Warmup 6 (No […]
August 30, 2017

Kettle My Bell

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