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
Weightlifting
Shoulder Press (5×4 Work to a heavy 4 rep)
10 Hollow rocks btw sets
Metcon
Metcon (No Measure)
18 Min EMOM
1st Min- 12/9 Calorie Bike
2nd Min- 10 Clean & Jerk 95/65
3rd Min- 10 Overhead Lunge 95/65