CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
30 Second Wall Sit (Dual FR KB)
6 Half Kneeling KB Press
12 Landmine Twists
30 Second Jump Rope
Weightlifting
DB Bench (4×8 (Glute Bridge))
*30-45 Second Ring Plank
Metcon
Metcon (Time)
4 Rounds (24 Min Cap)
16 Cal Row
16 KBS (heavy – unbroken)
12 KB Dual Push Press
12 Rower Pike Ups
*Sub high plank with knee drive for rower pike ups, if needed