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

Back Squat (5×8 work to a heavy 8 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Cal Row

10 Toes 2 Bar

10 Push Press 115/80

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