CrossFit Iron Hammer – CrossFit
Warm-up
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
Metcon
Metcon (Time)
3 Rds
500m Row
7 Power Snatch 135/95
5 Rds
30 Double Unders
10 Hand Release Pushups
3 Bar Muscle Ups
9-6-3
Hang Squat Clean 185/125
Strict Handstand Pushups
*5 min rest btw workouts