CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm Up 10 (No Measure)
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Weightlifting
DB Bent Over Row + BB Glute Bridge (3×10)
20 Second Star Plank in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min – AMRAP
2 Wall Walks (Scale to Box Push Ups or Hand Release Push Ups)
8 DB/KB Deadlift
10 Goblet Squats
40 Jump Rope