CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
DB Split Squat (Back Foot Elevated) (5×5 each leg (work to a heavy set)
Metcon
Metcon (No Measure)
18 Min E2MOM
1st Rd- 5 Strict Chin Ups + 30 Air Squats
2nd Rd- 150m Row + 15 sec Side Star Plank/each side
3rd Rd- 12 Russian KB Swings 70/53 +
(each arm) 2 Turkish Getups 53/35