CrossFit Iron Hammer – CrossFit Masters

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Warm-up

Warm Up 12 (No Measure)

300 m Row

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sots Press

10 Front-to-back Leg Swings /per leg

10 Side-to-side Leg Swings /per leg

2 rounds:

10 PVC Good Mornings

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

60 sec Squat Hold

Weightlifting

Bench Press (4×6)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

5 Box Handstand Push Ups

10 Knees to Elbow

15 KB Swings

300 m Row

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