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

Shoulder Press (5×5 Work to a heavy 5 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Calorie Row

15 KB Swings 53/35

Rest 2 min

5 Min AMRAP

10 Calorie Row

15 Hand Release Pushups

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