CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike or 500m Row

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

2 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Metcon

Metcon (Time)

4 Rds

7 Clean & Jerk 135/95

7 Chest 2 Bar Pullups

3 Rds

21 Wall Ball 20/14

14 Hand Release Pushups

7 Deadlift 315/205

2 Rds

400m Run

20 Toes 2 Bar

20 Calorie Row

*5 Min rest btw workouts

April 19, 2018

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