5-24-19

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

Categories: Wod

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