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

Back Squat (5@65% 5@70% 5@75% Max reps@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

15 Abmat Situps

10 Burpees

5 Power Clean 185/125

-2 Min Rest-

6 Min AMRAP

8 Toes 2 Bar

10 Deadlift 185/125

30 Double Unders/90 Singles

January 3, 2018

Kitchen Sink

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January 2, 2018

Box Hang Out

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January 2, 2018

1/2/2018

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January 1, 2018

Day 1

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