CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
20m Bear Crawl
10 KB Goblet Squats
5 Plank to Pike
30 Second Row
Weightlifting
Filly Press (4×10)
20-30 Second Hollow Rock Hold in Between Each Set
Metcon
Metcon (Time)
3 Rounds
300m Row
20 KB Goblet Squats
10 DB Power Cleans