CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
5 Laps Around the Gym
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Weightlifting
Front Squat (8-4-2-2-2-2 Work to a heavy 2 rep)
Metcon
Metcon (Time)
5 Rds
15 V-Ups
10 DB Burpees 50/35
30 Ft Handstand Walk
5 Strict Handstand Pushups