CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
8 Half Kneeling Landmine Press (each arm)
10 Glute Bridge (2 sec pause at top)
12 Hollow Rocks
Weightlifting
Push Press (6, 4, 2, 4, 6 (2 sec pause at top))
10 Plank to Pike on Rower or 10 Ring Body Saw in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min – AMRAP
10 Cal Bike
15 KB Swings
12 Cal Row
10 Thrusters