CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Metcon
Metcon (Time)
30 Clean & Jerk 135/95
(Alternating each rep)
3 Rds
1000m Row (switch 250m)
40 Prisoner Step Ups 24/20
30 Sumo Deadlift High Pull 115/75
40 Wall Ball 20/14
*2 Synchronized Burpees