CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm up 4 (No Measure)
Easy 650m Row
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Weightlifting
Back Squat (4×6)
45 Second Low Plank in Between Each Set
EMOM
Metcon (No Measure)
15 Min – EMOM
1st – 2 Rope Pulls
2nd – 10 DB/KB Thrusters
3rd – 40 Jump Rope
Scaled Options:
8 Ring Rows for Rope Pulls
150m Row for 40 Jump Rope