CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Back Squat (Every 3 Min for 18 Min )
1 = 6 reps(70%)
2 = 4 reps(75%)
3 = 2 reps(80%)
4 = 6 reps(75%)
5 = 4 reps(80%)
6 = 2 reps(85%)
Metcon
Metcon (Time)
Cash in- 50 Calorie Row
3-6-9-12-15
Devil Press 50/35
15 Wall Ball 20/14
Cash out- 50 Calorie Row