CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
20 cal Bike or 500m Row
-Then-
2 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
Weightlifting
Bench Press (5×6 Work to a heavy 6 rep)
8-10 Rower Plank to Pike Ups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
12 Wall Ball 20/14
9 Pull-ups
6 Burpee Box Jump 30/24