CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
25m Quadruped Crawl (Forwards & Backwards)
8 Reverse Chest Fly
10 Front Rack Monster Walks
Weightlifting
DB Glute Bridge Bench (4×8 (each arm))
10 Side Plank with Banded Row
Metcon
Metcon (Time)
3 Rounds
15 Power Cleans
400m Run*
*Keep track of run splits and perform high plank hold after each run for equal amount of time that the run takes
*Scale as needed:
300m or 200m Run or 300m Row