CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 KB Psoas March
6 Half Kneeling KB Press
10 Side Plank with Rotation
Weightlifting
DB Glute Bridge Bench (4×10 (Alt 5 Each Arm- KB or DB))
30 Hollow Rock Flutter Kicks + 15 Second Hollow Rock Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min – AMRAP
6 Front Squat
9 Deadlift
12 Ring Rows
15 Calorie Row