CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Cal Bike
6 Half Kneeling Single Arm KB Press
8 Cossack Squats
Weightlifting
DB Glute Bridge Bench (4×10)
10 DB Bent Over Row in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Min Time Cap
Round 1: 50 Wall Ball, 50 Jump Rope, 50 Wall Sit Ups
Round 2: 40 Wall Ball, 40 Jump Rope, 40 Wall Sit Ups
Round 3: 30 Wall Ball, 30 Jump Rope,
30 Wall Sit Ups
Round 4: 20 Wall Ball, 20 Jump Rope, 20 Wall Sit Ups
Round 5: 10 Wall Ball, 10 Jump Rope, 10 Wall Sit Ups