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CrossFit Iron Hammer – OSP

Warm-up

Upper-body Pressing Warm Up 2 (No Measure)

500 M Row or 400 M Run

Then as a group:

Bear Crawl

5 push-ups

Knee hug + lunge + OH reach x 3 each leg

5 push-ups

Deep squat hold + reach and Hold + stand x 5

5 push-ups

With a PVC Pipe:

10 x rotations

5 x around the world each way

Weightlifting

Push Press (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Deadlift

15 KB Swings

20 Air Squats

40 Jump Rope

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