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
Bench Press (10-6-4-4-4 Work to a heavy 4 rep)
12 Hollow Rocks btw sets
Metcon
Metcon (Time)
4 Rds
10 Back Squats 155/105
20 KB Swings 53/35
40 Double Unders