CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
4 Rds
Every 3 mins
100m Run
10 Single Leg Floor Touches/ each leg
10 Goblet Squats (light)
Weightlifting
Front Squat (5×4 Work to a Heavy 4 rep)
Metcon
Metcon (No Measure)
4 Sets
Bike 1 Min (tough effort)
30sec rest
100ft Single Arm KB Front Rack Carry/each arm (tough)
30sec rest
24 Alternating Prisoner Stepups 24/20
2min rest
*increase pace on Bike every set
Skill Work
Metcon (No Measure)
Ab Work (tabata)
1min- V-ups
1min- Low Plank Hold
1min- Flutter Kicks
1min- Bicycles