CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up – 3 Sets Not for Time
A1. Jump rope Single Unders 60sec
rest 30sec
A2. Dual KB Front Rack Walk; 15m forward/15m reverse
rest 30sec
A3. Single Leg Box Step Up 4-6/leg
rest 30sec
A4. Straight Legged Russian Kettlebell Swings; 12reps moderate load
Weightlifting
Split Squat (RNT – Front Foot Elevated) (5×8 Work to a heavy 8 rep)
Suitcase Split Squat
10 Reverse Fly on Crossover Symmetry bands btw sets
Metcon
Metcon (Time)
5 Rds
10 Clean & Jerk 155/105
10 Toes 2 Bar