CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
400m jog
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
10 Groin stretch
200m jog
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min – AMRAP
Partner 1: 400m Run
Partner 2:
5 Push Ups
10 KB Goblet Lunge (53/35)
15 Wall Balls (20/14)