CrossFit Iron Hammer – CrossFit
Warm-up
Upper-body Pressing Warm Up 2 (No Measure)
500 M Row or 400 M Run
Then as a group:
Bear Crawl
5 push-ups
Knee hug + lunge + OH reach x 3 each leg
5 push-ups
Deep squat hold + reach and Hold + stand x 5
5 push-ups
With a PVC Pipe:
10 x rotations
5 x around the world each way
Weightlifting
Split Jerk (5×5 Work to moderate weight )
45 Low Plank hold btw sets
Metcon
Metcon (Time)
4 Rds
400m Run
1 Rope Climb
7 Squat Snatch 155/105