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)

5 Rds

5 Bar Facing Burpees

5 Clean & Jerk 155/105

750m Row

10 Chest 2 Bar Pull-ups

10 Front Squat 205/155

10 Chest 2 Bar Pull-ups

750m Row

3 Rds

50 Double Unders/150 Singles

40 Air Squats

10 Handstand Push-ups

*5 Min rest btw workouts

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