CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling KB Press (each arm)
12 Hollow Rocks
6 Plank to Pike
30 Second Bike (increase pace each round)
Weightlifting
Push Press (4, 4, 3, 3, 2)
3 Wall Walks or 9 Push Ups in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
20 Ab Mat Sit Ups
16 KB Swings
12 DB Step Ups (Scale – Prisoner)
6 Pull Ups (Scale – 8 Ring Rows)