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)
1- Clean & Jerk 185/125
2- Chest 2 Bar Pullups
3- Box Jumps 30/24
4- Hang Squat Snatch 115/75
5- Bar Facing Burpees
6- Push Press 115/75
7- Pistols (alternating)
8- Toes to Bar
9- Wall Ball 20/14
10- Pullups
11- Strict HSPU
12- Front Squats 185/125