CrossFit Iron Hammer – CrossFit


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


Squat Snatch (5 Min EMOM 1@75%)

Snatch Pull (3×3 @90% of 1 rep max Squat Snatch)


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

Categories: Wod

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