CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Russian KB Swings
20 Second Side Star Plank (each side)
10 Plank to Pike
5 Spiderman w/ Rotation (each leg)
Weightlifting
Front Squat (5×3 )
20-30 Second Weighted Hollow Rock Hold (10 lb Plate)
Metcon
Metcon (Time)
5 Rounds
6 Hang Power Cleans
6 Burpee Box Jumps
12 Knees to Elblow/Ab Mat Sit Ups
18 Calorie Row