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
Push Press (5×5 Work to a heay 5 rep)
10 Side Plank Rotations each side btw sets
Metcon
Metcon (Time)
4 RDs
20 Air Squats
15 KB Swings 70/53
10 Ring Dips
5 Hang Squat Cleans 185/135