CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 6 (No Measure)
Row 250 m Or 300m Run
Plank 30 sec
Side Plank 30 sec E/S
High plank w/ arm reach 15 sec each arm
High Plank w/ leg lift 15 sec each leg
Dynamic Side plank x10
Plank with knee to opposite elbow x10
Glute bridge with leg raises x10
Kneeling KB Press x10 e/s (light)
Goblet Squat x10
Weightlifting
Power Snatch (6×2 Work to a challenging 2 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
Cash In- 100 Double Unders/300 Singles
-Then-
200m Run
24 Air Squats
6 DB Snatch 50/35 (each arm)
4 Burpee Box Jumps 30/24