CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
20 cal Bike or 500m Row
-Then-
3 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Metcon
Metcon (Time)
42-30-18
Deadlift 225/185
Wallball 20/14
Cal Row
Power Clean 135/95
Med Ball Situps
Cal Row