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

Power Clean (8-6-4-3-3-3)

Metcon

Metcon (Time)

15-12-9-6-3

Abmat Situps

Box Jumps

KB Swings

50 Jump Rope after each round

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