CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
20 cal Bike or 500m Row
-Then-
3 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Metcon
Metcon (Time)
5 Rounds
100m Farmers Carry (53/35)
50 DUs/150 Singles
4 Rounds
20 Ab Mat Sit Ups
10 Clean & Jerks (135/95)
3 Rounds
400m Run
9 KB Swings (70/53)
7 Box Jump Overs
5 Bar Muscle Ups (Scaled – 5 Burpee Pull Ups)
*5 Min Rest in Between Rounds