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
Weightlifting
Bench Press (4×8 work to a heavy 8 rep)
5 Strict pullups btw sets
Metcon
Metcon (Time)
4Rds
350m Row
10 Single Arm KB Thruster 53/35
2 Wall Walks
12 V-Ups
10 Overhead Lunge 115/75