CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
300m Row or 400m Run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
2 Min Double Unders Practice
Metcon
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
200m Run
20 Calorie Row
20 Alternating KB Snatch 53/35
20 Deadlift 185/125