CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 6 (No Measure)
Row 350m m Or 300m Run
Plank 30 sec
Side Plank 30 sec E/S
High plank w/ arm reach 15 sec each arm
High Plank w/ leg lift 15 sec each leg
Dynamic Side plank x10
Plank with knee to opposite elbow x10
Glute bridge with leg raises x10
Kneeling KB Press x10 e/s (light)
Goblet Squat x10
Weightlifting
Squat Snatch (5 Min EMOM 1@75%)
Snatch Pull (3×3 @90% of 1 rep max Squat Snatch)
Metcon
Metcon (No Measure)
20 Min EMOM
1- Calorie Row 15/12 – Run 200m
2- 10 DB Curl and Press (medium-heavy)
3- Suitcase Reverse Lunge 8/leg
4- 30 sec Low Plank March