CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 13 (No Measure)
350m Row
-Then-
2 Rds
(1 Length of the Box per movement)
Bear Crawl
Squatted Side Walk
10 PVC Good Morings
-Then-
2 Rds
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Weightlifting
Bench Press (10-5-3-3-3-3 Work to a heavy 3 rep)
8 DB Bicep curls btw sets
Metcon
Metcon (Time)
3 Rds
30 OH Plate Lunge 25/15
15 KB Swings 70/53