11/09/2019


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

Categories: Wod

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