CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Lateral Band Walks
10 Russian KB Swings
10 Half Kneeling KB Press
Weightlifting
Split Squat (5×5 (Barbell))
2 Eccentric Pull Ups or 5 Eccentric Ring Rows in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min – AMRAP
8 Bar Over Burpees
7 Power Cleans
6 Front Squats
5 Shoulder to Overhead
Accessory Work:
KB Core Finisher
10 Sec Dual KB Hold
10 Sec Dual KB Flutter Kicks
10 Sec Dual KB Hollow Rocks