7-18-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

100m Run

30 sec Low Plank

10 Side Plank Rotations

10 Goblet Reverse Lunge (light)

Weightlifting

Split Squat (RNT – Front Foot Elevated) (Dual KB Suitcase 5×8/leg work to a heavy set of 8)

Back foot elevated on 45 plate

15 Weighted Hollow Rock w/plate

Metcon

Metcon (No Measure)

5 Sets (increase effort each Rd)

10 SDLHP 95/65

20 Russian Twists 20/14

5 Over Box Jumps 24/20

15 Calorie Row

Categories: Wod

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