CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Bike/Row
8 (+4) Crossover Symmetry Rows
10 Spiderman with Rotation
10 Scorpions
Weightlifting
DB Bench (4×8 (Glute Bridge))
3 Wall Walks in Between Each Set
Metcon
Metcon (Time)
4 Rounds
200m Row
16 Russian KB Swings
12 Hand Release Push Ups
16 DB Russian Twists