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
