CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Second Bike
10 Single Leg RDL (10 each leg)
8 Side Plank with Rotation
Weightlifting
Back Squat (4×10)
20 Plank with Knee Drive on Med Ball
Metcon
Metcon (Time)
4 Rounds
20 Ab Mat Sit Ups
16 DB Front Rack Lunge
12 DB Burpees
8 Ring Rows