CrossFit Iron Hammer – CrossFit
Warm-up
Squat Day Warm-Up 1 (No Measure)
400 M Run or 500 M Row
2 minutes Jump Rope Work
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
DB Single Leg RDL (5×5 Work to a Challenging 5 rep(each leg))
Metcon
Metcon (No Measure)
12 Min EMOM
1st- 200m Run
2nd- 15 Wall Ball 20/14
3rd- 150m/125m Row
4th- 12/9 Calorie Bike
Accessory Work
Metcon (No Measure)
Tabata Abs
1- Vups
2- Flutter kicks
3- Low Plank
4- Russian Twist