CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
6 Single Leg Glute Bridge
12 Monster Walks w/ Plate
30 Sec Ring Plank
Weightlifting
Front Squat (3×5 (30×1))
Staggered Stance DL 3×5
Wtd Hollow Rock Hold 3x:30
Metcon
Metcon (Time)
4 Rounds
10 DB Front Rack Lunge
15 Calorie Row (Damper @ 10)
10 DB Front Squats
15 KB Windshield Wipers