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
Paused Front Squat (5×4 Work to a heavy 4 rep (5 sec hold)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
5 Sumo Deadlift High Pull 135/95
5 Burpee Box Jump Overs 30/24