CrossFit Iron Hammer – New You Challenge

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 250 m

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Weightlifting

Front Squat (5×5)

Metcon

Metcon (Time)

21-15-9

Wall Ball

Hand Release Push-ups

Walking Lunges

Calorie Row

January 15, 2018

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1/13/2018

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Saturday 3

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January 12, 2018

Day 3

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