CrossFit Iron Hammer – CrossFit


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 (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

Categories: Wod

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