CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
20 cal Bike or 500m Row
-Then-
3 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Weightlifting
Deadlift (5×4 Work to a heavy 4 rep)
Practice Handstand hold btw sets
Metcon
Metcon (Time)
5 Rds
300m Run
10 Thrusters 95/65
10 Pull-ups