CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 6 (No Measure)
Row 350m m Or 300m Run
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
Kneeling KB Press x10 e/s (light)
Goblet Squat x10
Metcon
Metcon (Time)
100 Double Unders
Calorie Bike 50/35
25 Hand Release Pushups
5 Rds
5 Squat Clean Thruster 115/75
5 Chest 2 Bar Pullups
4 Rds
500m Row
10 DB Burpees 50/35
5 Strict Handstand Pushups
*5 Min rest btw workouts