CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Front Squat (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

50 Jump Rope

40 Air Squats

30 KB Swings

20 Push Ups

10 Ring Rows

November 21, 2017

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