8-27-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

300m Row or 400m Run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Sit-ups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

2 Min Double Unders Practice

Weightlifting

Back Squat (6×3 Work to a Heavy 3 rep)

Metcon

Metcon (No Measure)

3 RDS- Quality Work

100m Farmers Walk HEAVY

20 Prisoner Step ups (24/20″)

10m Goblet Loaded Duck Walk

50 Double Unders

3 Turkish Get Up/arm

REST as NEEDED

*choose loads that force you to slow down a bit

Accessory Work

Metcon (No Measure)

3 rounds- Not for Time

10 Plate V-Ups

20 Plate Russian Twists

1:00 Low Plank

Categories: Wod

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