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
2 Min Double Unders Practice
Weightlifting
Back Squat (6×3 Work to a Heavy 3 rep)
Metcon
Metcon (No Measure)
3 RDS- Quality Work
100m Farmers Walk HEAVY
20 Prisoner Step ups (24/20″)
10m Goblet Loaded Duck Walk
50 Double Unders
3 Turkish Get Up/arm
REST as NEEDED
*choose loads that force you to slow down a bit
Accessory Work
Metcon (No Measure)
3 rounds- Not for Time
10 Plate V-Ups
20 Plate Russian Twists
1:00 Low Plank