CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 14 (No Measure)
3 Rds
High Knees 50 ft
Butt Kicks 50 ft
Side shuffle Left 50 ft
Side Shuffle Right 50 ft
10 Air Squats
10 Pushups
Metcon
Metcon (No Measure)
EMOM x 30 Mins (6 Rounds)
Set 1– 12/9 Cal Row
Set 2– Low Plank for 45 Secs
Set 3– 12/9 Cal Bike
Set 4– 10 T2B
Set 5– 8 x 50 ft Short Shuttle
Set 6– 10 Burpees