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
Weightlifting
Front Rack Lunge (5×5 Work to a heavy 5 rep each leg)
10 Hollow Rocks btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Deadlift 135/95
8 Toes 2 Bar
6 Shoulder 2 Overhead 135/95