CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
5 KB Z Press
15 Second Side Star Plank
20 Psoas March
Weightlifting
Back Squat (4×10)
20-30 Second Ring Row Hold in Between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min – AMRAP
20 Calorie Row
16 KB Swings
12 Single Arm Push Press
10 Rower Pike Ups