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