CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 11 (No Measure)
300 m Row
-Then-
2 rounds:
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
-Then-
2 rounds:
15 PVC Passthroughs
15 PVC Good Mornings
15 PVC Overhead Squats
15 sec Goblet Squat Hold 70/53
Metcon
Metcon (Time)
75 Pullups – Goblet Squat Hold
75 Front Rack Lunge (95/65) – Hollow Rock Hold
75 Power Clean – Dead Hang
75 Back Squats- High Plank
6x300m Row Sprint