CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Single Leg RDL (bodyweight)
6 BB Good Mornings
6 Jumping Squats
25 Second Row
*Increase pace on rower each round
Weightlifting
Deadlift (5×4)
20 Windshield Wipers (Dual KB Hold or BW) in Between Each Set
Metcon
Metcon (Time)
15-12-9-6-3
Calorie Row
Front Rack Lunge
Hand Release Push Ups