CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
300m Row or 400m run
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
Metcon
Metcon (Time)
5 Rds
100m Farmers Carry 53/35
15 Wall Ball 20/14
4 Rds
20 Abmat Sit-ups
10 Clean & Jerk 135/95
3 Rds
400m Run
9 KB Swings 70/53
5 Box Jump Overs 30/24
3 Bar Muscle Ups
* 5 Min rest btw workouts