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 (4×8)
30 Second Ring Plank in Between Each Set
Metcon
Metcon (Time)
Cash In: 20 Cal Row
21-18-15-12
KB Swings
Goblet Lunge
Wall Balls
Cash Out: 20 Cal Bike