CrossFit Iron Hammer – CrossFit

View Public Whiteboard

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

Metcon

Metcon (Time)

Teams of 2

50 Double Unders/150 Singles

80 Wall Balls 20/14

50 Double Unders/150 Singles

60 Push Ups

50 Double Unders/150 Singles

40 Deadlifts 135/95

50 Double Unders/150 Singles

20 Back Squat 135/95

50 Double Unders/150 Singles

10 Thrusters 135/95

50 Double Unders/150 Singles

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