CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
6 DB Single Leg RDL/Side (light
6 BB Good Mornings
6 Jumping Squats
30 Second Row
*Increase pace on rower each round
Weightlifting
DB Push Press (5×8 Work to a heavy 8 rep)
2 sec hold at the top of the arch rep
30 sec weighted low Plank hold
Metcon
Metcon (Time)
18 Min TimeCap
20 Goblet Squats 53/35
10 Strict Pullups
150ft Front Rack KB Lunge 53/35
25 Abmat Situps
20 Goblet Squats
25 Abmat Situps
150ft Front Rack KB Lunge 53/35
10 Strict Pull Ups
20 Goblet Squats
RX+- 135/95 Front Rack Lunge
GHD Sit-ups