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

Paused Front Squat (5×5 Work to a Heavy 5 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2 Push Press 95/65

2 Back Squat 95/65

2 Box Jump 24/20

4 Push Press

4 Back Squat

4 Box Jump

….Continue till time is up

November 22, 2017

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