7-10-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

200m Run

5 Seated Box Jumps

10 Push to Side Plank (5 Each Side)

15 Air Squats

Weightlifting

Back Rack Lunge (6×3 Work to a heavy 3 rep each leg )

20 Hollow Rock Flutter kick with med Ball btw sets

Metcon

Metcon (Time)

Cash in – 50 Calorie Row

Then

3 Rds

30 Double Unders

10 Front Squats 155/105

3 Bar Muscle Ups

Categories: Wod

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