CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Bench Press (5×8 Work to a heavy 8 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
40 Double Unders
20 Air Squats
10 Power Cleans 135/95