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


Back Squat (5×5 Work to a heavy 5 rep)

45 sec low plank btw sets


Metcon (No Measure)

15 Min EMOM

1st- 1 Rope Climb

2nd- 10 DB Step Ups 50/35

3rd- 35 Double Unders
scale- 2 Rope Pulls

105 Singles

Categories: Wod

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