CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
300m Run
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Spider-Man Lunge x30 sec e/s
Push up to side plank x10 e/s
20 air squats
5 Strict Pullups or 8 Ring Rows
Weightlifting
Push Press (7-5-3-3-3 Work to a heavy 3 rep)
14 Low Plank March btw sets
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Skill Work
Metcon (No Measure)
Mobility Work, cool down