CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
200m Run
5 Seated Box Jumps
10 Push to Side Plank (5 Each Side)
15 Air Squats
Weightlifting
Back Rack Lunge (6×3 Work to a heavy 3 rep each leg )
20 Hollow Rock Flutter kick with med Ball btw sets
Metcon
Metcon (Time)
Cash in – 50 Calorie Row
Then
3 Rds
30 Double Unders
10 Front Squats 155/105
3 Bar Muscle Ups