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

Front Squat (4@65% 4@70% 4@75% 4@80% 2×4@85%)

Metcon

Metcon (Time)

3 Rds

500m Row

12 Deadlift Wt-Bodyweight

21 Box Jumps 24/20

*Deadlift scale is 70% of bodyweight

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