CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Single Leg Glute Bridge
5 Ring Rows
10 Lateral Band Walks
Weightlifting
Front Squat (6×3)
10 Plank to Pike on Rower in Between Sets
Metcon
Metcon (No Measure)
10 Rounds – Every 2 Mins
1 – 150m Row + 5 Ring Rows + 5 Dips
2 – 8 Cal Bike + 10 Jumping Pull Ups + 5 DB Bent Over Row