CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
5 Elevated Reverse Lunge tap to High Knee/ leg
50 Ft Filly Carry(KB front rack/suitcase carry)/each arm
200m Jog
Weightlifting
DB Split Squat (Back Foot Elevated) (5×5 Work to a heavy 5 rep for each leg )
Metcon
Metcon (Time)
3 Rds
400m Run
50 Double Unders
25 Wall Ball 20/14
Scale DU- 150 Singles
Accessory Work
Metcon (No Measure)
Tabata Abs
1st- V-Ups
2nd- Russian Twists
3rd- Low Plank
4th- Bicycles