CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 8 (No Measure)
300m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
200m Jog
Weightlifting
DB Arnold Press (5×10 Work to a heavy 10 Rep (Seated Dual Press)
12 Med Ball Hollow Hold Reverse Crunch btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
12 Hand Release Pushups
10 DB Box Step Ups 24/20 50/35
8 Pull-ups