CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
Bike or Row – Sprint 20 sec, coast 10 sec x 4
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Weightlifting
Front Squat (10-6-4-4-4-4 work to a heavy 4 rep)
10 Hollow Rocks new sets
Metcon
Metcon (Time)
2-4-6-8-10-12-14-16
Thrusters 95/65
Box Jump Overs 24/20