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
Weightlifting
Back Squat (5×5 Work to a heavy 5 rep)
45 sec low plank btw sets
Metcon
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