CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
3 Rds
6 DB Single Leg RDL/Side
8 Air Squats
8 Pushups
8 Band Pull Aparts
Weightlifting
Split Squat (5×5 Work to a heavy 5 rep each leg)
Elevated Cross Body Split Squat
45 Sec Low Plank btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
4 Power Clean 185/135
8 Box Jump Overs 24/20
12 Calorie Row