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
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
5 Devil Press 50/35
20 Wall Ball 20/17
7 Min AMRAP
10 Front Rack Lunge 95/65
20 Abmat Sit-ups
7 Min AMRAP
15 Calorie Row
8 Toes 2 Bar
*4 Min rest btw workouts