CrossFit Twenty Pound Hammer – CrossFit


A1: Close Grip Bench Press (5×5-7)

A2: Walking Lunge (5×50 ft. – use DBs/KBs to add weight)

B1: Sumo Deadlift (5×5-7)

B2: Ring Dips (5×5-10 – kipping ok (work on technique))

C: Metcon (AMRAP – Reps)

In 5 minutes, accumulate as much time in FLR (Front Leaning Rest aka high plank) as you can.

Every time you break, do 15 hollow rocks.

Sore = seconds in high plank.

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