CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
5 broad jumps
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Weightlifting
Push Press (8-6-4-4-4-4 Work to a heavy 4 rep)
8 DB chest fly btw sets
Metcon
Metcon (Time)
15-10-5
Toes 2 Bar
Wall Ball 20/14
Hang Power Snatch 95/65
100 ft Dual KB Front Rack Lunge 53/35
5-10-15
Toes 2 Bar
Wall Ball 20/14
Hang Power Snatch 95/65