CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
5 No Push Up Burpees
7 Wall Balls
9 Glute Bridge (2 second pause at top)
Weightlifting
Back Squat (4×10)
10 Side Plank with March in Between Each Set
Metcon
Metcon (Time)
2 Rounds
10 Pull Ups/Ring Rows
20 Deadlifts
30 KB Swings
40 Air Squats
50 Jump Rope/150m Row