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
Bench Press (5×6 Work to a Heavy 6 Rep)
Between Sets:
8/each arm Alternating DB Bicep Curls (work to a heavy weight)
20 Hollow Rock Flutter Kicks
Metcon
Metcon (No Measure)
4 Rds
Every 4 Min
200m Run
20 Calorie Row
20 Calorie Bike