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
DB Bench (4×6)
30 Second Low Plank on Med Ball in Between Sets
Metcon
Metcon (Time)
4 Rounds
40 Jump Rope
10 DB Clean & Press
10 Knees to Elbow
10 Dips (on box)