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