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
Weightlifting
Split Squat (RNT – Front Foot Elevated) (3×5 each leg (stay light))
Metcon
Metcon (Time)
15-12-9
Power Snatch 95/65
30 Double Unders
Thruster 95/65
30 Double Unders
Scaled-
15-12-9
Power Snatch 75/55
30 Double Unders or 60 Singles
Thruster 75/55
30 Double Unders or 60 Singles