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
Bench Press (4×10 Work to a heavy 10 rep)
10 Rower Plank to Pike btw sets
Metcon
Metcon (Time)
5 Rds
200m Row
200m Run
10 KB Swings 70/53
10 Box Jump Overs 24/20