CrossFit Iron Hammer – New You Challenge
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
Deadlift (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Ring Rows
10 Abmat Sit-ups
15 Wall Ball
20 Jump Rope