7-17-18

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

Categories: Wod

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