CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Weightlifting
Bench Press (5×5 Work to a heavy 5 rep)
12 V-Ups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200m Run
10 Pull-ups
20 Pushups
30 Air Squats
40 Double Unders