CrossFit Iron Hammer – CrossFit

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

Strict Press (3×6@65% 2×6@70%)

Strict Press

Metcon

Metcon (Time)

5 Rds

10 Back Squat 135/95

7 Chest 2 Bar Pullups

300m Run

April 4, 2017

Pull in the Back

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April 3, 2017

Hang On to the Suitcase

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April 1, 2017

Partner Wod 4-1-17

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March 31, 2017

Mash Me Outside

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