CrossFit Iron Hammer – On Ramp

Warm-up

Warm-up (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 (6×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

8 Thrusters 95/65

8 Pullups

8 Overhead Lunge (total)95/65

8 Handstand Pushups

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