CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
9 Min EMOM
1st Min- 10 Barbell Glute Bridge (light)(2sec hold at the top)
2nd Min- 12 Walking lunge
3rd Min- 20sec Side Star Plank(each side)
Weightlifting
Split Squat (4×6 DB(each leg) work to a challenging weight)
Front Foot Elevated on 45lb plate
*10 Back Extensions btw set on GHD
Metcon
Metcon (No Measure)
18 Min E2MOM (every 2 min)
1- 10 Bent Over Row 95/65 + 6 Bar Facing Burpees
2- 10 Dumbbell Snatch 50/35 + 40 Double Unders
3- Calorie Bike 10/8 + 30 sec Low Plank hold