CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
Bike or Row – Sprint 20 sec, coast 10 sec x 4
Then
Jump forward-back-side-side-hip twist x10
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Weightlifting
Bench Press (4×8 Work to a heavy 8 rep)
5 Strict Chin ups btw sets
Metcon
Metcon (Time)
4 Rds
50 Double Unders/150 Singles
10 Russian KB Swings 70/53
10 Goblet Squats 70/53
5 Burpee Dumbbell Step Up Overs 24/20 + 50/35
200m Run
*2 Min rest btw rds
Accessory Work
Metcon (No Measure)
3 Rds Not for time
20 Russian Twist 20/14
25 Flutter Kicks
30 sec low plank