CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warmup 6 (No Measure)
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Weightlifting
Bench Press (4×8)
20-30 Second Hollow Rock Hold in Between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
200m Row
10 Thrusters
10 Bar Over Burpees
Tabata:
1 = V-Ups
2 = Low Plank
3 = Hollow Rocks
4 = Bicycles