CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
12 Min EMOM
1st Min- 5 Broad Jumps
2nd Min- 10 Band Pull Aparts (red/blue band)
3rd Min- 30 Sec Bike (increase effort each time)
Weightlifting
DB Reverse Lunge (4×6 (front foot elevated and banded))
Metcon
Metcon (No Measure)
5 Sets- increase effort every Rd
10 Sumo Deadlift High Pull 95/65
20 Russian Twists 20/14
5 Box Jump Overs 30/24
15 Calorie Row