CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
150m Row
5 Single Arm KB Thrusters (each arm)
10 Glute Bridge (2 sec hold at top)
10 Ring Rows
Weightlifting
Back Squat (5×3 (32×3))
30 Second Ring Plank in Between Each Set
Metcon
Metcon (Time)
5 Rounds
15 Hang Snatch (light)
10 Prisoner Step Ups
10 Jump Lunges
10 Squat Jumps
5 Broad Jumps