CrossFit Iron Hammer – CrossFit

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

Bench Press (10-8-6-4-2-1-1-1 Work to a 1 rep max)

Metcon

Metcon (Time)

5 rounds

10 Deadlift

15 Box Jumps 24/20

Rx-

Rd 1- 135/95

Rd2- 185/135

Rd3- 225/155

Rd4- 275/185

Rd5- 315/205

*scale as needed

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