CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Weightlifting
Back Rack Lunge (5×4 Work to a heavy 4 rep each leg)
Metcon
Metcon (No Measure)
3 sets @ increasing effort
20/17 Calorie Row
rest 30 sec
10 KB Z Press (challenging weight)
rest 30 sec
20/17 Calorie Bike
rest 30 sec
30 sec Single Arm Plank/each arm
rest 30 sec