CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 12 (No Measure)

300 m Row

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sots Press

10 Front-to-back Leg Swings /per leg

10 Side-to-side Leg Swings /per leg

2 rounds:

10 PVC Good Mornings

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

60 sec Squat Hold

Weightlifting

Strict Press (7×4 Work to a heavy 4 rep )

Strict Press

Metcon

Metcon (No Measure)

12 Min EMOM

Odd- 12 SDLHP 53/35

Even- 12/10 Cal Bike

2 Min Rest

12 Min EMOM

12 Push-ups

12 Goblet Squats 53/35

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