CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Glute Bridge (2 sec hold at top)
20 Second Side Star Plank (each side)
12 Cross Symmetry Row
Weightlifting
Back Squat (4×8)
30 Second Ring Plank with March in Between Sets
Metcon
Metcon (Time)
5 Rounds
4 Hang Power Cleans (below the knee)
8 Burpees
12 Knees to Elbow
15 Calorie Row