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
Single Arm Dumbell Press (8-6-4-4-4 work to a heavy 4 rep/arm)
12 Alternating VUps (6 each side) btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
2,4,6,8,10,12…….
Power Snatch 135/95
Bar Facing Burpees
30 Double Unders