CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 6 (No Measure)
Row 350m 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
Front Squat (8-4-1-1-1-1 Work to a heavy 1 rep)
8 Dual KB Turkish Sit-ups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
9 KB Swings 53/35
6 Burpee Box Jump Overs 24/20
3 Strict Pullups