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 (5×5 Work to a heavy 5 rep)

5 Strict Chin Ups btw sets

Metcon

Metcon (Time)

8-16-32-16-8

KB Snatch 53/35

Med Ball Cleans 20/14

V-Ups

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