CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 12 (No Measure)
300 m Row
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sots Press
10 Front-to-back Leg Swings /per leg
10 Side-to-side Leg Swings /per leg
2 rounds:
10 PVC Good Mornings
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
60 sec Squat Hold
Weightlifting
Back Squat (5×10 work to a heavy 10 rep )
10 Rower Plank to Pike btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
40 Double Unders
20 Wall Ball 20/14
12 Pull-ups
10 Hand Release Pushups