4-29-19

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

Categories: Wod

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