CrossFit Iron Hammer – CrossFit Masters

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 (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min – AMRAP

6 Deadlifts

8 Step Ups

10 Wall Balls

40 Jump Rope

November 16, 2017

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