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
Deadlift (5-5-4-4-3 Work to a heavy 3 rep)
Metcon
Metcon (No Measure)
5 Sets (increase effort each Rd)
12 Russian KB Swings 70/53
rest 15 sec
30 sec Hollow Rock Hold
rest 15 sec
8 Box Jump 30/24
rest 15 sec
60 sec Row
rest 90 sec