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
Snatch Grip Deadlift (5×5 Work to a heavy 5 rep)
20 DB Russian Twists btw sets
Metcon
Metcon (Time)
5 Rds
200m Run
10 Hang Squat Clean 185/125