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
Deadlift (6×4 Work to a heavy 4 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Hang Power Clean 95/65
5 Push Jerk 95/65
10 Box Jump Overs 24/20
Accessory Work
Metcon (No Measure)
Tabata Abs
1- V-ups
2- Russian Twists
3- Low Plank
4- Bicycles