CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Bench Press (5×5 work to a heavy 5 rep)
14 Low Plank March btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
12 DB Snatch 50/35 (Alternating)
6 Burpee Over DB
30 Double Unders