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
Metcon
Metcon (Time)
Teams of Two:
75 Pull Ups + Goblet Squat Hold
75 Front Rack Lunges (95/65) + Hollow Rock Hold
75 Power Cleans (95/65) + Shoulder Dead Hang
75 Back Squats (95/65) + Low Plank Hold
6 x 300m Row Sprints
Metcon
Metcon (Time)
500m Row
40 Air Squats
30 Abmat Situps
20 Pushups
10 Ring Rows