11-26-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run or 20 Calorie Bike

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

Walking Lunge 25 ft x2

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Paused Front Squat (5×4 w/3 sec pause at the bottom)

Btw sets:

15 Hollow Rocks

10 Superman

Metcon

Metcon (Weight)

7 Rds

3 Min

10 DB Thrusters 50/35

35 Double Unders

2 Squat Clean @80-85% of 1 rep max

Categories: Wod

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