CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 12 (No Measure)
300 m Row
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sots Press
10 Front-to-back Leg Swings /per leg
10 Side-to-side Leg Swings /per leg
2 rounds:
10 PVC Good Mornings
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
60 sec Squat Hold
Metcon
Metcon (Time)
400m Run (together)
40 Pull-ups
40 Front Squats 135/95
1000m Row (switch every 250m)
40 Hand Release Push-ups
40 Hang Power Clean 135/95
400m Run (together)
40 Toes 2 Bar
40 Shoulder to Overhead 135/95
1000m Row (switch every 250m)