CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Clamshells (3 Sec Hold)
10 Band External Rotation
6 Push Ups w/ Shoulder Taps
40 Second Row
Weightlifting
KB Glute Bridge Bench Press (3×6 (Alternating))
10 Side Plank Band Row
10 Alt Bent Over DB Row (w/ band around knees)
Metcon
Metcon (Time)
For Time (With a Partner):
5 Rounds
12/9 Cal Row
12/9 Cal Bike
12/9 Burpees
-Straight Into-
5 Rounds
12/9 Cal Row
12/9 Cal Bike
24 Sit Ups
*Waterall Style: Partner 2 follows Partner 1. Wait for Partner 1 to advance to the next movement before you begin. Partner 1 will wait until Partner 2 finishes Burpees before starting next round.