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)
Cash in- 100 Calorie Row
10 Synchronized Burpees
50 Power Snatch 75/55
10 Synchronized Burpees
50 Toes 2 Bar
10 Synchronized Burpees
50 Front Rack Lunges 75/55
10 Synchronized Burpees
100 KB Swings 53/35
Cash out- 40 Calorie Bike