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
Metcon
Metcon (Time)
3 Rds
5 Chest 2 Bar Pullups
10 Power Cleans 155/105
15 Casket Jumps 24/20
4 Rds
35 Double Unders/105 Singles
5 Devil Press 50/35
3 Rds
500m row
20 Wall Ball 20/14
*4 Min Rest btw Workouts