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 (6×4 work to a heavy 4 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
300m Run
12 Abmat Sit-ups
9 Hang Power Clean 135/95
6 Handstand Pushups