CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 lengths of the gym)
10 Air Squats
5 broad jumps
10 Push-ups
duck walk 30 ft
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
Weightlifting
Bench Press (5×5 Work to a heavy 5 rep)
8-10 Rower Plank to Pike
Metcon
Metcon (Time)
4 Rds
10 Deadlift 225/155
20 Wall Ball 20/14
30 Double Unders