CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 11 (No Measure)
300 m Row
-Then-
2 rounds:
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
-Then-
2 rounds:
15 PVC Passthroughs
15 PVC Good Mornings
15 PVC Overhead Squats
15 sec Goblet Squat Hold 70/53
Metcon
Metcon (Time)
40-30-20-10
Hang Power Clean
Front rack Lunge
Push Jerk
Toes 2 Bar
100m-200m-300m-400m
M- 75-95-115-135
F- 55-75-95-105