CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Prisoner Step Ups (20)
20 Second Side Star Plank (elbow) (each side)
8 Half Kneeling Bottoms Up KB Press
Weightlifting
DB Single Leg RDL (3×6 (each leg))
5 Dual KB Sit Ups
5 Dual KB Press
(in between each set)
EMOM
Metcon (No Measure)
EMOM – 15 Mins
Min 1 = 12 DB Step Ups (50/35)
MIn 2 = 30 Russian Twists (20/14)
Min 3 = 1 Rope Climb (Scaled – 3 Rope Pulls)