CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
5 broad jumps
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Weightlifting
Shoulder Press (5-5-4-4-3-3 Work to a heavy 3 rep)
10 Side Plank Rotations btw sets
Metcon
Metcon (No Measure)
18 Mins – EMOM (Every 2 mins)
1st – 1 Min Max Cal Bike + 10 Dual KB Front Rack Reverse Lunge 53/35
2nd – 1 Min Max Cal Row + 15 V Ups
3rd – 1 Min Max Double Unders/Singles + 5 Burpee Broad Jumps