CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 5 (No Measure)
Run 400m or 500m Row
then
Vinaysa Flow x5
Inch worm x5
Dynamic pigion x5 e/s
Leg swings x5 e/s
Fire hydrant x5 e/s
Iron cross x5 e/s
Scorpion x5 e/s
Weightlifting
Shoulder Press (5×5 work at 65% of 1 rep max)
45 sec Low Plank hold
Metcon
Metcon (No Measure)
4 Rds (80% pace)
200m Run
100m Farmers Carry 53/35
10 Wall Ball 20/14
10 Knees 2 Elbow
Skill Work
Metcon (No Measure)
Murph Prep, mobility, core