CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
6 Single Leg Glute Bride (each leg)
8 Goblet Lunge (light KB)
10 Side Plank Rotations
Weightlifting
Back Squat (4×3 (3 Second Pause at Bottom))
30 Second Ring Plank in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
200m Run
21 DUs/63 Singles
15 Deadlift (135/95)
9 Push Ups