3/19/2019

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

Categories: Wod

Previous Post:

«

Next Post:

»