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)
100 Wall Ball 20/14
100 Sumo Deadlift High Pull 75/55
100 Box Jumps 24/20
100 Push Press 75/55
100 Calorie Row