CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
Bike or Row – Sprint 20 sec, coast 10 sec x 4
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Weightlifting
Jerk Complex (10 Min EMOM Work to a Heavy set)
1 Push Jerk + 1 Split Jerk
Metcon
Metcon (Time)
Cash in- 1500m Row
Then
10 Rds
5 Pullups
10 Pushups
15 Air Squats