CrossFit Iron Hammer – New You Challenge

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

Power Clean (5×5)

Metcon

Metcon (Time)

4 Rds

8 Front Squats

12 Knee Raises

60 Jump Rope

100m Run

January 22, 2018

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January 20, 2018

1/20/2018

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January 19, 2018

Day 6

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