CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 5 (No Measure)
Run 400m or 500m Row
then
Vinaysa Flow x5
Inch worm x5
Dynamic pigion x5 e/s
Leg swings x5 e/s
Fire hydrant x5 e/s
Iron cross x5 e/s
Scorpion x5 e/s
Weightlifting
Bent Over Row (DB each hand 4×10 Work to a heavy set )
10 Barbell Glute Bridge
+
15 sec Side Plank w KB extended/each side
btw sets
Metcon
Metcon (Time)
4 Rds
8 Toes 2 Bar
6 Handstand Pushups
2 Rope Climbs
Rope Climb Scale- 2 Rope Pulls