CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
5 Push Up to Pike
10 Prisoner Step Ups
10 Hollow Rocks
Weightlifting
Bench Press (4×6)
20 Second Side Star Plank in Between Each Round
Metcon
Metcon (Time)
For time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Ring Rows
For Time:
20 Calorie Bike
30 KB Dual Front Squats
30 Calorie Row
20 KB Dual Front Squats
400m Run
10 KB Dual Front Squats