CrossFit Iron Hammer – CrossFit
Warm-up
Metcon
Warm-up (No Measure)
3 Rounds
45 Second Row or Bike
20 Second Side Star Plank (each side)
10 KB Reverse Lunge (each leg)
5 No Push Up Burpees
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
100 Double Unders (each)
100 Calorie Row
80 Russian KB Swings 70/53
80 Abmat Sit-ups
60 Pull-ups
60 Russian Twists w/DB 45/30
400m Run
40 Calorie Bike