CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds not for time
200m Run
10m Tall Plank Lateral Walk/both ways
50ft Quadruped Crawl
Weightlifting
Push Press (5-4-3-2-5 Build to a heavy 5 rep)
2 sec pause at the top
2 sec eccentric
30sec hollow rock hold btw sets
Metcon
Metcon (No Measure)
3 Rounds @ increasing effort each Rd
Row 20/16 Cals
rest 30sec
12 Kettlebell Z Press (challenge yourself with load)
rest 30sec
AB 20/16 Cals
rest 30sec
30sec Single arm Plank/arm
rest 30sec