CrossFit Iron Hammer – CrossFit

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Warm-up

Upper-body Pressing Warm Up 2 (No Measure)

500 M Row or 400 M Run

Then as a group:

Bear Crawl

5 push-ups

Knee hug + lunge + OH reach x 3 each leg

5 push-ups

Deep squat hold + reach and Hold + stand x 5

5 push-ups

With a PVC Pipe:

10 x rotations

5 x around the world each way

Weightlifting

Bench Press (4×8 Work to a Heavy 8 rep)

5 Chin ups or 8 Ring Rows btw sets

Metcon

Metcon (Time)

5 Rds

3 Handstand Push-ups

6 Deadlift 225/155

12 Box Jumps 24/20

24 Double Unders/72 Singles

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