CrossFit Iron Hammer – CrossFit


Warm-up (No Measure)

3 Rds not for time

200m Run

10m Tall Plank Lateral Walk/both ways

50ft Quadruped Crawl


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 (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

Categories: Wod

Previous Post:


Next Post: