CrossFit Iron Hammer – CrossFit
Warm Up 10 (No Measure)
15 cal Bike or 300m Run
-Then-
2 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
600m Run while partner row for calories
50 hand release push up/ plate hold 2 x 25/15
50 med ball clean/ hand stand hold
50 alt dumb snatch 50/35 / low or high plank hold
50 pistols / dead man hang
Swtich 600 m run/ row for calories
Score is total calories rowed and time