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