10-30-18

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

Shoulder Press (5×7 Work to a Heavy 7 rep)

10 V-Ups btw sets

Metcon

Metcon (Time)

Cash In- 50 Calorie Row

21-15-9

Med Ball Clean 20/14

Hand Release Pushups

Categories: Wod

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