CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Quadruped Thoracic Rotation
30 Second High Plank
10 KB Goblet Squat
Weightlifting
Split Squat (4×8)
2 Eccentric Pull Ups in Between Each Set
Metcon
Metcon (Time)
5 Rounds
10 Single Arm OH Lunge
20 Russian Twists
10 No Push Up Burpees
20 KB Swings