CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Front Squat (6×3 Work to a heavy 3 rep)

Metcon

Metcon (Time)

3 Rds

15 KB Swings 53/35

15 Hand Release Push-ups

15 Wall balls 20/14

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