CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 14 (No Measure)
3 Rds
High Knees 50 ft
Butt Kicks 50 ft
Side shuffle Left 50 ft
Side Shuffle Right 50 ft
10 Air Squats
10 Pushups
Weightlifting
Front Squat
1×5 @65%
2×5 @70%
2×5 @75%
8-10 Rower Plank to Pike btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
14 Front Rack Lunge 115/80
7 Box Jump Overs 24/20
7 Toes 2 Bar