11-22-2019

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 Clamshells (3 Sec Hold)

6 Push Up to Pike

8 Scorpion

40 Jump Rope

Weightlifting

KB Glute Bridge Bench Press (4×6 (Alternating))

12 Side Plank Band Row (each side)

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.

Categories: Wod

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