CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
300m Row or 400m Run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Back Rack Lunge (5×5 Work to a heavy 5 rep each leg)
5 Strict Chinups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
35 Double Unders
11 Thrusters 75/55
7 Burpee Box Jump Overs 24/20