CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
15 Calorie Bike
20 Air Squats
20 Ab Mat Sit Ups
15 Pause Jump Squats
15 Hollow Rocks
10 Wall Balls
10 Knees to Elbow
Weightlifting
Front Squat (4, 3, 2, 3, 4 (2 second hold at bottom))
12 Side Plank with Rotation in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
10 HRPU
20m Walking Lunge
10 Deadlifts
20 Russian Twists
10 Calorie Bike