CrossFit Iron Hammer – CrossFit
Warm-up
Squat Day Warm-Up 1 (No Measure)
400 M Run or 500 M Row
Then as a group complete:
Knee Hug + Lung + OH Reach + Twist x 3 each leg
Inchworm + push-up + spider man + rotation x 4
Frankenstein x 5 each leg
Deep Squat Stretch x 5
10 x PVC OH squat
Weightlifting
Front Squat (5×5 Work to a heavy 5 rep)
30 Hollow Rock Hold Flutter kicks
Metcon
Metcon (No Measure)
5 Rds (increase effort each Rd)
10 Dual KB Front Rack Lunge 53/35
20 Russian Twists 20/14
5 Box Jump Overs 30/24
15 Calorie Row