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

Bench Press (4×8 Work to a Heavy 8 Reps)

Metcon

Metcon (Time)

4 Rds

10 Thrusters 115/75

10 Box Jumps

200m Run

June 29, 2017

Double Thrusting Motion

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Day 9

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Clean Calories

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Pull Over

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