CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
400m jog or 500m Row
4 Rds
6 Half Kneeling Landmine Press(each arm) 20/10 on the bar
12 Air Squats
20 sec Side Star Plank (alt sides every rd)
Weightlifting
Back Rack Lunge (4×5 5 reps each leg, work to a challenging set)
10 Hollow rocks btw sets
Metcon
Metcon (No Measure)
18 Mins – EMOM (Every 2 mins)
1st – 1 Min Max Cal Bike + 12 Single Arm Russian KB Swings 53/35 (6 each Arm) alternate each rep
2nd – 1 Min Max Cal Row + 15 V Ups
3rd – 1 Min Max Double Unders/Singles + 7 Jump Tucks