CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm Up 5 (No Measure)
300m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Front Rack Step Ups (4×5)
10 Ring Plank Body Saw in Between Sets
EMOM
Metcon (No Measure)
EMOM – 15 Mins
1st – 6 Calorie Bike
2nd – 10 Wall Balls
3rd – 10 Burpees to Target