CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
20 cal Bike or 350m 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
Front Squat (10-8-6-4-2 Work to a Heavy 2 rep)
Metcon
Metcon (Time)
Cash In- 1000m Row
Then
3 Rds
21 Deadlift 135/95
15 Bar Facing Burpees
9 Push Jerk 135/95