CrossFit Iron Hammer – CrossFit
Warm-up
Squat Day Warm-Up 1 (No Measure)
400 M Run or 500 M Row
Then as a group complete:
Knee Hug + Lung + OH Reach + Twist x 3 each leg
Inchworm + push-up + spider man + rotation x 4
Frankenstein x 5 each leg
Deep Squat Stretch x 5
10 x PVC OH squat
Weightlifting
Front Squat (8-4-1-1-1-1 Work to a 1 rep max )
Metcon
Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP
5 Strict Pullups
7 Thrusters 115/75
9 Box Jump 30/24