CrossFit Iron Hammer – CrossFit
Warm-up
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
Metcon (Time)
Teams of 3
1 Mile Med Ball run 20/14
150/120 Cal Row
100 Hang Power Cleans 135/95
80 Front Squats 135/95
60 Squat Cleans 135/95