CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
Bike or Row – Sprint 20 sec, coast 10 sec x 4
Then
Jump forward-back-side-side-hip twist x10
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Metcon
Metcon (Time)
5 Rds
5 Bar facing burpees
5 clean and jerk 155/105
750 Row
10 chest 2 Bar
10 Front Squat (body weight on Bar)
10 chest 2 Bar
750 Row
3 Rds
50 du
40 Air Squats
10 Handstand Pushups
*5 Min rest btw workouts