CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 11 (No Measure)
300 m Row
-Then-
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
-Then-
15 PVC Passthroughs
15 PVC Good Mornings
15 PVC Overhead Squats
15 sec Goblet Squat Hold 70/53
Weightlifting
Shoulder Press (10-4-4-4-4 Work to a heavy 4 rep)
Metcon
Metcon (Time)
7 Rds
7 Squat Clean 115/75
7 Chest 2 Bar Pullups
7 Box Jump 30/24