Do Less – No Do More

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Single Arm Dumbell Press (work up to heavy set of six each arm)

Gymnastics

Double-Unders (15 minutes to establish unbroken max – or practice)

Metcon

Metcon (Time)

21-15-9

Wall Ball 20/14

Toes to bar

*100 m farmers carry with pair of 53 lb /35 lb KB between rounds

Categories: Wod

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