CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling Landmine Press
10 Walking Lunges
12 Side Plank with Rotation (each side)
Weightlifting
DB Bench (4×6 (each arm))
10 DB Bent Over Row in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP – 10 Mins
50 Jump Rope (scale 150m Row)
12 Hand Release Push Ups
8 DB Snatch (each arm)