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
Weightlifting
Front Squat (5×5 work to a heavy 5 rep)
10 Alternating V-Ups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
35 Double Unders
7 R-arm KB Snatch 53/35
7 L-arm KB Snatch 53/35