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
Weightlifting
Bench Press (6×3 Workto a heavy 3 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Deadlift 185/125
12 Hollow Rocks
8 Burpees
300m Row/250m row