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
Push Press (5×4)
10 Plank to Pike on Rower in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
200m Run
6 DB Burpees + Clean
8 Step Ups/Box Jumps
10 Russian Twists with Med Ball