CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
15 cal Bike or 300m Run
-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
Metcon
Metcon (Time)
4 Rds
400m Run
4 Hang Squat Clean 185/125
4 Jerk 185/125
5 Bar Muscle Ups
20 Calorie Row
40 Wall Ball 20/14
20 Calorie Row
5 Bar Muscle Ups
4 Rds
20 Abmat Situps
15 KB Swings 70/53
*5 Min Rest btw Workouts