CrossFit Iron Hammer – New You Challenge

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

Strict Press (4×6)

Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Pullups

10 Pushups

15 Air Squats

200m Row

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