CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
15 Calorie Bike or 400m Run
Then
3 Rds
8 Pushups to Downward Dog
10 Walking Lunge
5 Ring Row w/2 sec hold at the top
Weightlifting
Shoulder Press (5×7 (Seated) Work to a Heavy 7 rep)
10 Low Plank March/Side btw sets
Metcon
Metcon (Time)
5 Rds (10 Min Time Cap)
6 Deadlift 255/175
9 Box Jump Overs 24/20
12 Pull-ups