CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
40 Jump Rope
10 Single Leg BW RDL (each leg)
8 Goblet Reverse Lunge
6 Push Ups to Pike
Weightlifting
Deadlift (5×3)
20 Second Hollow Rock Hold + 10 KB Plank March in Between Each Set
Metcon
Metcon (Time)
5 Rounds
6 Pull Ups
10 Burpee Step Ups/Box Jumps
12 Knees to Elbow