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

Push Jerk (6×3 Work to a heavy 3 rep)

Metcon

Metcon (Time)

50 Wall Balls 20/14

50 Kettlebell Swings 53/35

50 AbMat Sit-ups

50 Box Jump Overs 24/20

50 AbMat Sit-ups

50 Kettlebell Swings 53/35

50 Wall Balls 20/14

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