CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
Bike or Row – Sprint 20 sec, coast 10 sec x 4
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Metcon
Metcon (Time)
4 Rds
20 Goblet Squats 53/35
20 Power Snatch 95/65
20 Box Jump 24/20
20 Push Press 95/65
20/16 Calorie Row