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
Back Squat (7-5-3-3-3 Work to a heavy 3 rep)
12 DB Russian Twists btw sets
Metcon
Metcon (Time)
4 Rds
200m Run
8 Renegade Rows 50/35
200m Run
8 DB Step Overs 50/35 24/20