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

Metcon

Metcon (Time)

2 Rds

18 Calorie Bike

15 Thrusters 95/65

12 Pullups

3 Rds

200m Run

20 Abmat Situps

10 Front Rack Lunge 115/85

21-15-9

Deadlift 225/155

72-45-27

Double Unders

*5 min rest btw workouts

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