CrossFit Iron Hammer – CrossFit


Dynamic Warm Up 6 (No Measure)

Row 250 m Or 300m Run

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Kneeling KB Press x10 e/s (light)

Goblet Squat x10


Bench Press (8-6-4-2-2 Work to a heavy 2 rep)


Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Toes 2 Bar

5 Hang Power Snatch 135/95

5 Overhead Squat 135/95

Categories: Wod

Previous Post:


Next Post: