CrossFit Iron Hammer – CrossFit


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


Front Squat (8-4-1-1-1-1 Work to a heavy 1 rep)

8 Dual KB Turkish Sit-ups btw sets


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

9 KB Swings 53/35

6 Burpee Box Jump Overs 24/20

3 Strict Pullups

Categories: Wod

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