CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
5 Laps Around the Gym
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Metcon
Metcon (No Measure)
35 Min EMOM
Min 1- 12/10 Calorie Row
Min 2- 12 Front Squats 75/55
Min 3- 10 Burpees
Min 4- 12/10 Calorie Bike
Min 5- 12 V-Ups
Min 6- 40 Double Unders/120 Singles
Min 7- Rest