CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
Every 3 min x 4 sets
12/10 Calorie Bike
12 RDL Single leg Floor touch/6 each leg
10 Cossack Squat
Weightlifting
Dumbbell Bench Press (4×10 (3 sec eccentric down then explode up)
8 2-arm turkish situps btw sets
Metcon
Metcon (No Measure)
4 sets
1 min Row @10 damper setting(high effort)
30sec rest
100ft KB Front Rack Carry (heavy)
30sec rest
10 Prisoner Step Ups
2 min rest