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
Shoulder Press (10-6-3-3-3 Work to a heavy 3 rep)
10 Weighted hollow rocks btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
21 Wall Ball 20/14
15 Calorie Row
9 Deadlift 225/155