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

Metcon

Metcon (Time)

9-15-21

KB Swings 53/35

Thrusters 75/55

Pullups

3 Rds

25 Abmat Situps

5 Wall Walks

3 Rds

50 Double Unders/150 Singles

5 Squat Clean 185/125

*5 min rest btw workouts

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