CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Weightlifting
Split Jerk (15 Min to find a 1 rep max )
Metcon
Metcon (Time)
500m Row
50 KB Swings 53/35
50 Goblet Squats 53/35
50 Hand Release Pushups
500m Row