CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
200m Row
6 Behind the Neck BB Press
6 Banded Squats (each leg)
Weightlifting
Push Press (5×4 (2 sec pause at top))
10 Band Pallof Press in Between Each Round
Metcon
Metcon (Time)
2 Rounds
10 Should Press (light)
15 Ring Rows
20 Hollow Rocks
15 Calorie Row
20 Wall Balls