CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Metcon
Metcon (Time)
4 Rds
5 Squat Clean 125/85
10 Pullups
200m Row
2 Rds
20 Deadlift 125/85
30 KB Swings 53/35
40 Abmat Sit-ups
50 Double Unders
3 Rds
10 Clean & Jerk 125/85
8 Box Jumps 30/24
4 Bar Muscle Ups
18/15 Calorie Bike
*No rest btw workouts