CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
300m Run
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Spider-Man Lunge x30 sec e/s
Push up to side plank x10 e/s
20 air squats
5 Strict Pullups or 8 Ring Rows
Metcon
Cardio Test (Time)
1 Mile Run
Rest 2 Min
1000m Row
Rest 2 Min
800m Run
Rest 2 Min
800m Row