6-10-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up – 3 Sets Not for Time

A1. Jump rope Single Unders 60sec

rest 30sec

A2. Dual KB Front Rack Walk; 15m forward/15m reverse

rest 30sec

A3. Single Leg Box Step Up 4-6/leg

rest 30sec

A4. Straight Legged Russian Kettlebell Swings; 12reps moderate load

Weightlifting

Split Squat (RNT – Front Foot Elevated) (5×8 Work to a heavy 8 rep)

Suitcase Split Squat

10 Reverse Fly on Crossover Symmetry bands btw sets

Metcon

Metcon (Time)

5 Rds

10 Clean & Jerk 155/105

10 Toes 2 Bar

Categories: Wod

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