CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
3 Rounds
200m Jog
10 Air Squats
5 broad jumps
10 Push-ups
crab walk
duck walk
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
Weightlifting
Bench Press (8-8-6-6-4-4 Work to a heavy 4 rep )
5 Ring Rows with a 5 sec hold at the top of each rep btw each set
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
6 Hand Release Push-ups
9 Deadlift 225/155
35 Double Unders/ 105 Singles