CrossFit Iron Hammer – CrossFit
Warm-up
Upper-body Pressing Warm Up 2 (No Measure)
500 M Row or 400 M Run
Then as a group:
Bear Crawl
5 push-ups
Knee hug + lunge + OH reach x 3 each leg
5 push-ups
Deep squat hold + reach and Hold + stand x 5
5 push-ups
With a PVC Pipe:
10 x rotations
5 x around the world each way
Weightlifting
Bench Press (10-8-6-4-4-4 Work to a heavy 4 rep)
14 DB Russian twists 20/15
btw sets
Metcon
Metcon (Time)
5 Rds
30 Double Unders
20 Step Dual Front Rack KB Lunge 53/35
1 Rope Climb
Scale- 90 Singles
Weight on KB
2 Rope Pulls