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
Split Jerk (6-4-2-2-2-2 Work to a challenging 2 rep)
8 Army Plank Walk each side btw sets
Metcon
Metcon (No Measure)
20 Min EMOM
1- 12/9 Calorie Bike
2- 15 KB Swings 53/35
3- 10 Overhead Lunge 95/65
4- 20 Abmat Sit-ups