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

Squat Snatch (10 Min EMOM )

5@85% 5@90%

Metcon

Metcon (Time)

200m Run

100 Double Unders/300 Singles

200m Run

80 Air Squats

200m Run

60 Abmat Situps

200m Run

40 Hand Release Push-ups

200m Run

20 Clean & Jerk 95/65

200m Run

10 Handstand Push-ups

200m Run

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