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

Bench Press (5×6 Work to a Heavy 6 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 Power Snatch 135/95

6 Box Jump 30/24

9 Hand Release Push-ups

12 Air Squats

January 31, 2018

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