CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 BB Glute Bridge (2 sec pause at top)
30 Second KB Plank March
10 DB Bent Over Row
Weightlifting
Split Squat (4×6 (BB – Back Foot Elevated))
2 Eccentric Pull Ups/6 Eccentric Ring Rows in Between Each Set
Metcon
Metcon (Time)
3 Rounds
350m Row
10 DB Step Ups
12 Calorie Bike
30 Hollow Rocks