CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
4 Rounds
100m Row
10 Single Leg Cone Touch
10 Goblet Squats (light)
Weightlifting
DB Reverse Lunge (front foot elevated) (3×6 (each leg))
KB Complex
5 1-Arm KB Sit Up
5 Single Arm KB Z-Press
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
200m Run
10 DB Step Overs
15 Russian Twists
5 Pull Ups