CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 4 (No Measure)
Easy 650m Row
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Weightlifting
Front Squat (5×4 Work to a heavy 4 rep)
Tempo Squats-
3 sec Descent
3 sec hold at the bottom
Drive Up
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
2,4,6,8,10,12…..etc
Handstand Push-ups
Power Clean 155/105
V-Ups