CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
5 Banded Squats (each leg)
20 Second Side Star Plank
5 Half Kneeling Landmine Press
Weightlifting
Front Squat (4 Front Squat + 8 Back Squat (4 Rounds))
20-30 Second Hollow Rock Hold in Between Each Set
Metcon
Metcon (Time)
4 Sets
18 Calorie Row
10 DB Front Squats
10 Ring Rows
10 Push Ups