CrossFit Twenty Pound Hammer – CrossFit
Warm-up
A: Warm-up (No Measure)
3 rounds NFT:
8-10 slider hamstring curls
20 banded clamshells/side
Weightlifting
B: Back Squat (5×3; rest 2-3 minutes)
C: Metcon (No Measure)
3-4 rounds NFT:
16-20 KB pull throughs (total)
10 supine Pallof press/side
