CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Min Jump Rope
2 Rds
10 Spider-Man Lunge (5/5)
50 Ft Hamstring Scoops
50 ft High Knees
50 Ft Butt kicks
Then
Partner Up
2 Rds each person
5 Burpees
8 Calorie Bike
Metcon
Metcon (Distance)
4 Rds
4 Min
600m Run
Row Max Meters
4 Min rest btw Rds
Accessory Work
Metcon (No Measure)
Superset 3 rounds of:
Side plank pulses x 30 (15/15)
Russian plate twists x 30 (15/15)
Hollow to tuck crunch x 12