CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Metcon

Metcon (Time)

Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 synchronized burpees each before continuing

Partner 1 performs 50 Wall Balls 20/14 while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 synchronized burpees each before continuing

Partner 1 performs 50 Situps while Partner 2 Deadlift hold 185/125 Switch. If Deadlift position is broken perform 5 synchronized burpees each before continuing

Partner 1 performs a 400m run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 synchronized burpees each when runner gets back before continuing.

April 29, 2017

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