CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 13 (No Measure)
350m
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
10 PVC Good Morings
-Then-
2 Rds
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Weightlifting
Push Jerk (3×5 @70%)
Deadlift (3×5 @70% of 1 rep max)
Metcon
Metcon (Time)
4 Rds
300m Run
6 Devil Press 50/35
12 Toes 2 Bar