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)
5 Rds
300m Run
15 Abmat Sit-ups
12 DB Clean & Jerk 50/35
Accessory Work
Metcon (No Measure)
Pick 1-
Mobility, Work on a weakness, abs