CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
3 Rounds
200m Jog
10 Air Squats
5 broad jumps
10 Push-ups
crab walk
duck walk
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
Weightlifting
Front Squat (5×3 Work to a Heavy 3 rep )
Tempo- 3 sec down + 2 sec hold at the bottom
10 banded side plank row each side btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
300m/250m Row
50ft KB Cross Carry Lunge 35/26
10 Toes 2 Bar
5 Alternating Pistols (10 total)
Accessory Work
Metcon (No Measure)
4 Rds
15 Hollow Rocks
10 Windshield Wipers/each side