5-10-19

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

Categories: Wod

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