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


Metcon (Time)

3 Rds

500m Row

7 Power Snatch 135/95

5 Rds

30 Double Unders

10 Hand Release Pushups

3 Bar Muscle Ups


Hang Squat Clean 185/125

Strict Handstand Pushups

*5 min rest btw workouts

Categories: Wod

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