CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 13 (No Measure)
300m Run
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Weightlifting
Back Squat (5×4 Work to a heavy 4 rep)
8 Rower Plank to Pike w/shoulder taps
Metcon
Metcon (Calories)
3 Rds
3 Min
3 Rds
5 Deadlift 225/155
5 Box Jumps 24/20
Max Calorie Row
Rest 3 Min btw Rds