CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
300m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Snatch Complex (10 MIn EMOM Work to a Heavy set)
1- Snatch Grip Deadlift
1- Power Snatch
1- Squat Snatch
Metcon
Metcon (Time)
3 RDs
200m Run
10 Box Jumps 24/20
10 Toes 2 Bar
10 Sumo Deadlift High Pull 95/65
Accessory Work
Metcon (No Measure)
Tabata ABs
1- Abmat Situps
2- Flutter Kicks
3- Low Plank Hold
4- Bicycles