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
Metcon
Metcon (Time)
100 Calorie Row
80 Hang Power Cleans 115/75
60 DB Box Step Overs 50/35
40 Med Ball Sit-ups
6 Rope Climbs
40 Med Ball Sit-ups
60 DB Box Step Overs
80 Hang Power Cleans
100 Calorie Row