10-25-18

CrossFit Iron Hammer – CrossFit

Warm-up

Squat Day Warm-Up 1 (No Measure)

400 M Run or 500 M Row

Then as a group complete:

Knee Hug + Lung + OH Reach + Twist x 3 each leg

Inchworm + push-up + spider man + rotation x 4

Frankenstein x 5 each leg

Deep Squat Stretch x 5

10 x PVC OH squat

Weightlifting

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

10 Weighted Hollow Rocks btw sets

Metcon

Metcon (No Measure)

20 Min EMOM

1- 1 Rope Climb/ 2 Rope Pulls

2- 12/9 Calorie Bike

3- 10 Sumo Deadlift High Pull 95/65

4- 6 Burpees

Categories: Wod

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