CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 6 (No Measure)
Row 350m m Or 300m Run
Plank 30 sec
Side Plank 30 sec E/S
High plank w/ arm reach 15 sec each arm
High Plank w/ leg lift 15 sec each leg
Dynamic Side plank x10
Plank with knee to opposite elbow x10
Glute bridge with leg raises x10
Kneeling KB Press x10 e/s (light)
Goblet Squat x10
Weightlifting
Shoulder Press (5×6 Work to a Heavy 6 rep)
8 Barbell Curls btw sets (work to a heavy weight)
Metcon
Metcon (Time)
15 Min Time Cap
Cash in- 600m Run
21-15-9
Front Squat 135/95
Toes 2 Bar
Cash Out- 600m Run