CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Metcon
Metcon (Time)
10 Rds (15 Min Time Cap)
5 Devil Press 50/35
5 KB Swings 70/53
5 Goblet Squats 70/53
Fully Recover before Row
500m Row (Time)
Max Effort 500m Row
Accessory Work
Metcon (No Measure)
Time Remaining
Ab work/Mobility