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
Metcon
Metcon (No Measure)
24 Min E2MOM
3 Rds
0-2min- 15/12 Calorie Bike + 30 sec Low Plank hold
2-4min- 15/12 Calorie Row + 12 Prisoner Step Ups 24/20
4-6min- 40 Double Unders + 10 Burpee Pullups
6-8min- Rest