CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Bike (increase pace each round)
10 KB Deadbug (w/ bands)
20 Second Side Plank
10 Ring Rows
Weightlifting
Front Squat (5×3 (32×1))
30 Second Hollow Rock Hold in Between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min – AMRAP
5 Sit Ups
5 Lunges
5 Russian Twists
5 Box Jumps/Step Ups
5 Air Squats
5 Burpees
*Reps increase by 5 each round