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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

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Contact us for details. -Monica and the Twenty Pound Hammer Team