CrossFit Iron Hammer – CrossFit

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

Push Press (5×5 Work to a Heavy 5 Rep)

Metcon

Metcon (AMRAP – Reps)

3 Rds for Max Reps

30 sec Bike(calories)-90 sec rest

30 sec Snatch 95/65 -90 sec rest

30 sec Row (calories) -90 sec rest

30 sec Clean & Jerk 115/75 -90 sec rest

30 sec Double Unders/Singles -90sec rest

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