12/7/2017

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Deadlift (5×5)

Metcon

Metcon (Time)

4 Rounds

10 Front Squat

10 Bar Over Burpees

10 Abmat Situps

10 Push Press