CrossFit Iron Hammer – CrossFit
Warm-up
Squat Day Warm-Up 1 (No Measure)
400 M Run or 500 M Row
Then as a group complete:
Knee Hug + Lung + OH Reach + Twist x 3 each leg
Inchworm + push-up + spider man + rotation x 4
Frankenstein x 5 each leg
Deep Squat Stretch x 5
10 x PVC OH squat
Weightlifting
Back Squat (5×5 Work to a heavy 5 rep)
14 Alternating Vups btw sets
Metcon
Metcon (No Measure)
24 Min E2MOM
1- 12/9 Calorie Bike + 15 Russian KB Swings 70/53
2- 12/9 Calorie Row + 10 Box Jump Overs 24/20
3- 40 Double Unders + 3 Wall Walks
4- 200m Run + 5 Devil Press 50/35