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
Weightlifting
Push Press (10-8-6-4-2-2 Work to a heavy 2 rep)
Metcon
Metcon (Time)
4 Rds
7 Power Clean 155/105
14 Abmat Sit-ups
21 Wall Ball 20/14