1/12/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

20m Quadruped Crawl

10 Side Plank with Rotation (each side)

10 Single Leg RDL (each leg)

Weightlifting

Deadlift (5×4)

10 BB Good Mornings in Between Each Set (light)

Metcon

Metcon (AMRAP – Reps)

3 Rounds – 4 Min AMRAP

5 Step Ups/Box Jumps

10 Burpees

15 KB Swings

*Remaining time – Max Cal Row

Categories: Wod

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