CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or 400m Run
3 Sets
6 Half Kneeling Bottoms Up KB Press/Side
25 Ft Squatted Lateral Walk each side
20 Sec Side Star Plank/Side
Weightlifting
Filly Press (4×10 Work to a heavy 10 rep each side )
Seated w/KB in Front Rack
10 Alternating DB Curls each side btw sets
Metcon
Metcon (Time)
3 Rds
100 Double Unders
20 Burpees
100m Run
20 Abmat Sit-ups