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

Front Squat (5×5)

Metcon

Metcon (Time)

21-18-15-9

Lunges

Push Ups

Ab Mat Sit Ups

*Row 200m after each round

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