CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Weightlifting
Bench Press (10-5-1-1-1-1 Work to a heavy 1 rep)
5 rep Behind the Head dumbbell extension btw sets
Metcon
Metcon (Time)
5 Rds
350m Row
10 Alternating Pistols
10 DB Hang Clean and Jerk 50/35
(5 each side)