CrossFit Iron Hammer – New You Challenge

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Goblet Squat (3×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

150m Row

10 Air Squats

10 Situps

5 Pullups

August 2, 2017

Day 2

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on ramp

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