CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
300m Row
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Front Squat (8-6-4-2-2-1-1-1 Work to a heavy 1 rep )
Metcon
Metcon (Time)
Cash In- 800m Run
18-15-12
Hand Release Pushups
Russian KB Swings 70/53
Cash Out- 800m Run