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
Squat Clean (15 Min EMOM 5@75% 5@80% 5@85%)
Metcon
Metcon (Time)
4 Rds
250m Row
10 KB Swings 70/53
10 Shoulder 2 Overhead 115/75
10 Burpees