CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 cal bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Weightlifting
Single Arm Dumbell Press (work up to heavy set of six each arm)
Gymnastics
Double-Unders (15 minutes to establish unbroken max – or practice)
Metcon
Metcon (Time)
21-15-9
Wall Ball 20/14
Toes to bar
*100 m farmers carry with pair of 53 lb /35 lb KB between rounds