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


Bench Press (4×10 Work to a heavy 10 rep)

10 Rower Plank to Pike btw sets


Metcon (Time)

5 Rds

200m Row

200m Run

10 KB Swings 70/53

10 Box Jump Overs 24/20

Categories: Wod

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