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
Push Press (5×6 Work to a heavy 6 rep)
10 Vups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP
35 Double Unders
11 Thrusters 95/65
7 Burpee Box Jump Overs 24/20