CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 13 (No Measure)
300m Run
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Weightlifting
Squat Clean (15 Min EMOM 5@80% 5@85% 5@90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
10 DB Shoulder 2 Overhead 50/35 (5 each side)
10 Pull-ups
40 Double Unders