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
Bench Press (10×2 @80% of 1 rep max EMOM )
3 Strict Chin-ups in remaining time of EMOM
Metcon
Metcon (AMRAP – Reps)
Every 3 Min for 15 Min
25 Abmat Sit-ups
10 Deadlift 225/155
8 Handstand Pushups
Max Wall Ball 20/14