CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
400m jog
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
Groin stretch
200m jog
Weightlifting
Back Squat (6×3 Work to a heavy 3 rep)
3 sec tempo down
2 sec hold at the bottom
10 Weighted Hollow Rocks btw sets 15/10
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
3 Strict PullUps
6 Deadlift 205/135
9 Box Jumps 24/20