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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

Shoulder Press (10-5-2-2-2-2)

20 Flutter kicks btw sets

Metcon

Metcon (AMRAP – Reps)

16 Min AMRAP

1000m Row

40 Wall Ball 20/14

30 Russian KB Swings 70/53

20 Squat Clean 135/95

Categories: Wod

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