01152019

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A1: Rear Foot Elevated Split Squat (3×8-10/side @3010; rest 30 sec.)

A2: Hollow Hold (3×30-60 sec.; rest 30-60 sec.)

With band under lower back.

Metcon

B: Metcon (AMRAP – Reps)

“Fight Gone Bad” style (3 rounds for total reps, 1 minute at each station):

Strict chin ups

Ball slams

Box jumps (24/20)

Sit ups

Row (calories)

Rest

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