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
Bench Press (4×10 Work to a heavy 10 rep)
30 sec Low Plank hold btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
2 Push Press 115/75
2 Toes 2 Bar
2 Box Jump Overs 24/20
4 Push Press 115/75
4 Toes 2 Bar
4 Box Jump Overs 24/20
*continue by 2’s