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 Front Rack Lunge 50/35
35 Double Unders
2 Squat Clean @80-85% of 1 rep max