CrossFit Iron Hammer – CrossFit Masters
Warm-up (No Measure)
2-3 Rounds
2 Wall Walks or 6 Push Ups
6 Sumo Hamstring Stretch
6 Banded Squats (each side)
10 KB Swings (light)
Accessory Work
Metcon (No Measure)
3 Rounds
10 Hammer Curls + 10 Regular Curls
10 BB BTN Raises
20 KB Up & Overs or Parrallete Holds
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min – AMRAP
400m Run (200m Intervals)
40 Push Ups
60 Air Squats
20 Box Jump Overs or DB Step Ups
*KB farmers carry hold while resting during the run