CrossFit Iron Hammer – CrossFit

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

Split Jerk (15 Min EMOM )

5@80% 5@85% 5@90%

Bench Press (4×6 Work to a Heavy 6 rep)

Metcon

Metcon (Time)

21-15-9

Front Squat 185/125

Med Ball Situps 20/14
Front squat from the floor

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