CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
15 Calorie Bike or 350m Row
Then
3 Rds
6 Half Kneeling Bottoms Up KB Press/Side
8 Side Plank Rotations/Side
10 Air Squats
Metcon
Metcon (Time)
35 Min Time Cap
800m Run (200m intervals)
100 Push Press 75/55
100 Abmat Sit-ups
100 KB Swings 53/35
150 Air Squats
100 KB Swings 53/35
100 Abmat Sit-ups
100 Push Press 75/55
800m Run (200m intervals)