CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
4 Rds
Every 3mins
Run 100m
10 Single Leg Floor Touches/leg
10 Goblet Squats Light
Weightlifting
KB Reverse Lunge (front foot elevated) (4×6 each leg Work to a challenging weight )
Single Arm KB Rack Loaded (same arm as working leg
Metcon
Metcon (No Measure)
4 Rds- Quality Work
100ft KB Cross Body Carry (50ft/arm)
20 Prisoner Walking Lunges
10m Dumbbell Bear Crawl
10 Box Jump Step Down 30/24″
200m Run
REST as NEEDED
Accessory Work
Metcon (No Measure)
Tabata Ab Work
1- V-Ups
2- Russian Twists
3- Low Plank
4- Bicycles