CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
4 Rds
100m Run
10 Glute Bridge w/1 sec hold at top
4 KB Overhead Squat/Side
5 Ring Row
25 ft Spider-Man Lunge w/rotation
Weightlifting
Back Squat (4×8 Work to a Challenging weight )
10 Rainbow Med Ball Russian Twists/Side btw sets
Metcon
Metcon (Time)
4 Rds
12/10 Calorie Bike
12 Overhead Lunge 95/65
12/10 Calorie Row
*1 Min Rest btw Rds
Scaled Option 1:
10/8 Calorie Bike
12 Overhead Lunge 75/55
10/8 Calorie Row
Scaled Option 2:
8/6 Calorie Bike
12 Overhead Lunge 65/45
8/6 Calorie Row